Although we can all agree that we had maybe the most mild winter ever, you still can’t help but be a little lazy during the winter.  This is the time to re-boot your engine, and get motivated.  It is hard not to be happy when the sun is shining and we experience a beautiful weather week like last week.  Weeks like that get my wheels turning, positive visualization fill my brain, and endless personal goals come to me.

This year is different for me.  Usually I start getting my road bike ready to take out, I start running in borderland, and the intensity of my workouts and lifestyle increases. Being pregnant makes things a little different.  For one, that road bike won’t be making an appearance this year, my runs in borderland have shifted to a walk in borderland, and the occasional walk/ run on a really good day.

I feel like I tend to practice as I preach, well actually I preach what I practice.  Since my workouts have not been that exhilerating, I don’t really find the need to share them.  A lot of my energy has been going into my overall health through clean eating, good sleeping, walking,  corrective exercise for my scoliosis, tai chi, journaling, getting outdoors, and reading.

Today I want to share some pictures on what the first few days of spring have meant and brought to me.  Hopefully you can use this to help you start visualizing what you want your spring to look like.  Its such a beautiful time of year… way to beautiful to waste away.

Here are a few things that help me  be filled with vitality, energy, and a positive attitude.

1.  Purpose

Its not just about me anymore.  When you fill your day with events and activities that make you feel better about yourself you are able to share that positive energy with your family, friends, and loved ones.  The more happy you are with yourself the more happy those around you will be.  Doing things for yourself is great, and essential… but I am enjoying that I am no longer doing things just for myself, I always have my little one in mind.

And baby makes 3

2.  Fresh Air is good for your Soul & For All To Enjoy !

There really is nothing like a walk or run in the middle of nature.  Working out for most is a time to get your mind right.  What better way to get your mind focused and back in balance than getting away from the noise of your hectic everyday life.  No cars, no cell phones, no lap tops, no facebook, no talking, no thinking.  You can’t go for a walk or run in nature and not feel better when its over.  We are so lucky to have places such as Borderland State Park, and Blue Hills just a short drive away.

Nature does not hurry, yet everything is accomplished. ~Lao Tzu

3. MicroNutrient Party in your Body !!!

Whether you are looking to cleanse, fast, get more vitamins/ minerals into your diet, or improve your current state of health, than juicing should be at the top of your list.  I love  home made vegetable/ fruit juices or smoothies.  Because of my background in metabolic typing, certain types would do better with a VitaMix because they can add coconut oil, avocado, or nut butters to their smoothies in order to prevent a blood sugar crash.  A fresh squeezed juice can be great by itself or you could always enjoy  a clean protein source on the side as well.

Why is juicing so beneficial ?? When you drink fresh vegetable juice as opposed to eating the whole food it enters your cells at such a rapid rate.  Juicing allows you to detoxify your system.  When you detoxify and replenish your cells you will see miraculous results such as weight loss, shiny hair, clear skin, the whites of your eyes will shine, energy will sky rocket,  and you will eliminate toxins.

CHALLENGE – First you will need to get yourself a juicer or vitamix ( you can get a juicer for $100 at target.  Vitamix costs more, but you can get a lot more out of it)  For 30 days replace your morning cup of coffee with a freshly made vegetable/ fruit juice.  If that sounds too intense for you , than try to make and enjoy at least one glass of fresh juice a day for 30 days and see if you can feel or notice any of the positive changes.

For those of you with kids… try to get them drinking your fresh juice instead of the processed garbage they sell in stores.  This comes free of processed sugar, and color additives.

Green Powerhouse to Start the Day - Kale, Cucumber, Celery, Green Apple

DELICIOUS

4.  Clean Eating

I eat clean because it tastes good, and makes me feel good.  I do hope to prevent illness in my future by keeping my body as healthy and clean as possible.  It is common knowledge that eating processed foods puts more stress on your liver because it is forced to try and break down every component you put into your system.  By eating clean I am helping my organs work to their fullest potential without causing stress or chronic inflammation in my body.  Spring time makes me want to fuel up on lots of fresh organic produce.  I can’t even explain how excited I am for summer to get closer so that I can start getting my produce at Langwater Farm in Easton again.  There is nothing like eating vegetables that you know have literally just been picked from the field.

Arugula, Spinach, Carrots, Green Beans, Avocado, Grape Tomato

Spinach and Feta Turkey Burgers from whole foods, sauteed spinach, onion and grape tomato w/ a side of quinoa

Orange, Avocado and Cashew Salad w/ Arugula and Chicken. Topped with Cold Pressed Olive Oil

“Our bodies communicate to us clearly and specifically, if we are willing to listen to them.” 

- Shakti Gawain

HAPPY SPRING

The more I look into heart disease the more I realize that most of what we think about it is in fact a myth, and more than anything, false information.

When I picture someone with heart disease I see an overweight man or woman who eats lots of fast food and is sedentary.  Hardly do I picture the symptom free 40 year old man or woman who is going for their morning run and instantly dies of a heart attack.

When I picture heart disease I picture a man.  Sorry guys, but I don’t usually envision a female.  YET, females represent 51.7% of deaths from cardiovascular disease.

When I think of other people thinking about heart disease I strongly believe they think of Steak dinners and butter…. yet new research is showing that heart disease is brought on by inflammation caused by PROCESSED FOODS, not animal products high in saturated fat and cholesterol.

My point is if I tell you to look at two images, 1 of a an overweight individual, and 1 of an active individual, and then ask you tell me which one you think is suffering from heart disease, more than likely you would assume the overweight individual.  Sometimes you may be right, but not ALWAYS.

Skinny and active people are victims to heart disease as well.  Just because someone is skinny, or active, does not mean that they are healthy !!  We all know a few skinny- fat people.  As women we usually refer to them as “those bitches that can eat anything and get away with it “.  Well by get away with it all we mean is stay skinny.  These skinny- fat people have health issues just as other unhealthy people do.  They tend to be on medications for blood pressure or cholesterol.  They suffer from headaches, migraines, constipation, sleep issues, achy joints, muscle pain, etc.  Do not judge someones HEALTH strictly off their exterior appearance.

On a side note, being over weight does not help the situation either.  I just waned to get the point across that even skinny people suffer from the same symptoms and diseases if they don’t focus on their health.

An article went viral yesterday from a heart surgeon that simply stated – WE WERE WRONG.

If you haven’t read it yet, it’s a must read.  Very simple to read, and very straight to the point.  The key points were that tips that we were once told would prevent heart disease such as – diets low in saturated fat and cholesterol, diet product foods, polyunsaturated fats, etc. would in fact NOT prevent heart disease, and may in fact BE THE PROBLEM !!  Click HERE to read the article in its entirety

I went to the American Heart Association Website today to pull some statistics on cardiovascular disease (CVD) and need to share the updated statistics with you.  Let the numbers and stats settle in, because they are insane.

Females

•  More than one in three female adults has some form of cardiovascular disease (CVD). ( This is also true for male adults)
•  Since 1984, the number of CVD deaths for females has exceeded those for males.
•  In 2008, CVD was the cause of death in 419,730 females. Females represent 51.7% of deaths from CVD
• In the US in 2008, all CVDs combined claimed the lives of 419,730 females while all forms of cancer combined killed 270,210 females. Breast cancer claimed the lives of 40,589 females; lung cancer claimed 70,070.
•  The 2008 death rate from CVD was 244.8. Death rates were 200.5 for white females and 277.4 for black females
•  In 2009, CVD was the first listed diagnosis of 2.9 million females discharged from short-stay hospitals.

Crazy statistic for men

•  In 2009, cardiovascular disease was the first listed diagnosis of 3,230,000 males discharged from short-stay hospitals. Discharges include people alive, dead and status unknown

WHAT IS THE SOLUTION ??

My answer is PREVENTION.

I hate feeling bad when I don’t donate to cancer research, or the 3 day march, or any other benefit to raise money on research. But, I don’t believe that is the ONLY answer to curing heart disease and cancer.  I think we need more education on true health, clean eating, local foods, and how to prevent disease. Billions of dollars have been raised in support of cancer research and yet we haven’t heard many new tips on how to prevent cancer, and if anything our environment and households are being packed with more cancer causing agents daily.

I’m going off track with “cancer” talk when the focus should be heart disease.  The crazy thing is we see so much in magazines and  on tv about cancer, but when I think of heart health all I can think of is the Cheerios Commerical, and the Quaker Oats commercial. With the statistic I just posted comparing the total number of deaths related to CVD compared to cancer it seems strange that we don’t hear more about heart disease.  Sorry cheerios but you are not the answer I was referring to when I said PREVENTION

Prevention includes

1. Eliminating processed crap !!! White flour, white sugar, diet foods and  diet products, soda, fruit juices with sugar added,  table salt, microwavable meals, microwavable anything, commercial meat, commercial eggs, over consumption of grains, margarine and fake butter products, spray oils, packaged deli meats, sugary cereals, most cereals ,  power bars and protein powders with an endless list of ingredients, anything with an ingredient label that lists words you’ve never heard of. Quick  flavored coffee from Dunks, 7 eleven, restaurants. Gum, candy,…. wow i’m starting to rant !!
2. Introducing REAL FOODS –  Local or organic fruits/vegetables.  Organic, free ranging meats.  Coconut Oil, cold pressed olive oil.  Celtic Sea Salt.  Raw food bars.  Raw nuts/ seeds. Nut Butters, Real Butter,  Sprouted Grain Breads.  Yogurts and Dairy that have not been ruined by adding sugary fruits.  Fermented vegetables, sprouted grains such as sprouted quinoa and wild rice.
3. Exercise – Minimum 30 minutes – 5 x a week.

This is just a mini me start… but its something.  Of course I cold have gone into more detail on the exercise but the nutrition in my opinion is much more important.  If someone eats like crap but exercises constantly than they are more than likely going to fall into that skinny-fat category, or maybe even just the fat category.  To prevent heart disease you need a healthy inside.  This comes from eating the right foods.  Try to use your common sense when it comes to nutrition.  Eat Real Foods.

To come full circle, WHAT DOES HEART DISEASE LOOK LIKE ?

We can’t see it.  It’s on the inside.

Take care of your body.  It’s the only place you have to live.  ~Jim Rohn

1. He’s Fat – His weight has yo yo’d for years.  He always indulges in the modern western diet- burgers, soft drinks, pizza, fast food, etc.
2. He’s Sick – He takes a handful of pills every morning for common health issues as well as medication for  an auto immune disease he is fighting.   The symptoms from his illness are causing him chronic pain on a daily basis.
3. He’s Dying –  He doesn’t want to spend his life “Actively Dying” he wants to live a life filled with vitality.

Its hard not to like Joe !!  He is very likable right from the beginning of this film, and you can’t help but root for him on his journey to Health.

Towards the beginning of the documentary Joe is just talking to random people on the streets who all appear to be very unhealthy.  I was astounded to hear their answers when asked how old they think they will live if they continue on the same path they are currently on.  Most thought they might make it to 50 !!  There were plenty thought that said early 40′s, mid 40′s… SCARY.  These individuals did not seem excited by their answers, but they also did not seem to be scared… Considering the answer for most of them was less than 10 years away.  It was as if they didn’t realize they were cutting their life in 1/2 just by their current lifestyle.

When these people were told of Joe’s 60 day fast no one seemed interested to try it themselves.  This is most likely because most people tend to deprive themselves when they think of dieting.  No diet has worked in the past, so why would this work.  I noticed some common behaviors, comments that I think are worth sharing, because I think they will resonate with most of us.

Excuse #1 – Its my life, and no one can tell me what to eat.  I’ll eat what I want, when I want.

Excuse # 2- I’d rather eat what I want, be happy and die young… compared to eating salads and living longer

Excuse # 3 – I’m to young to care.  I’m to old to care.  I’m to busy to care.

Excuse # 5 – I know its my own fault, and when I decide I’m ready I will take action.

Do these sound familiar ??  The worst thing is when people describe themselves as “happy” when they are “sick and over weight”.  Whenever you dig below the surface just the tiniest bit they discover and reveal that in fact they are not happy at all.  They want a change, and they want to feel good about themselves… they just don’t know how.

This documentary helped a few people find the happiness they were searching for and I think thats why it was so well received.

I titled this post MICRONUTRIENTS – because this is the key word I personally took from the film.  I do recommend the film to all because I think it was great, but that doesn’t mean I necessarily agree with every part of it.

Micronutrients -( taken from wikipedia) are nutrients required by humans and other living things throughout life in small quantities to orchestrate a whole range of physiological functions, but which the organism itself cannot produce.

The documentary simplified this and I liked it.  Micronutrients include VEGETABLES, FRUITS.  These are where we get are vitamins and minerals that are needed for health and for the body to function properly.  All other foods in the film were considered Macronutrients.

The video suggests that the juice cleanse will help to re-boot the system.  Some of the benefits that can come along from juicing include reduced inflammation and swelling, lowered blood pressure and cholesterol, reduced risk for heart disease and heart attack, weight loss, enhanced energy.  Sounds great right ??  I think so, and I really do believe that all this is possible.

For someone who needs to lose 50-100 + pounds this Fast may be a great way to Re-boot the system.  I do think that it is vitally important that before anyone takes on this journey that they becomes comfortable and familiar with how they are going to eat after this journey.  If you do not practice healthy eating habits before than you will more than likely go right back to eating the way you did before.  Then it all becomes a big waste.

Most people do not consume nearly enough MICRONUTRIENTS in their current diet.  And after watching this film it will motivate you include more fruits and veggies as a whole food, or to start juicing.  You don’t need to juice for every meal either.  It is always beneficial to juice even 1x a day.  Personally I love to make what I call “smoothies” rather than “juice”.  I use a VITAMIX, instead of a juicer.  Originally I got it because I thought the clean up was so much easier, but now it is so much more than that.  Yes it’s more expensive than a juicer, but you get so much more out of it.  With a vitamix you put the whole piece of fruit or veggie in.  This includes the skin which is LOADED WITH NUTRIENTS.  With a juicer you miss out on all of that.  So for the extra money you put into with the Vitamix you make back because you don’t have to spend as much money on produce.   I can’t make any health claims but I will tell you this.  My energy sky rockets when I have a nice green smoothie in the morning with breakfast ( arugula, fennel, cucumber, pear, kiwi, and avocado) Yummmm it is so good !!!

Another thing to mention is that although I do think the fast is a great way to cleanse, it may not be ideal for everyone.  With metabolic typing you learn how unique each individual is and what their bodies require.  For some that includes protein and fat from animal sources.  I did agree with the film that we over consume animal products, but the bottom line is most people are purchasing commercial, grain fed, antibiotic filled animal meat.  That is a massive difference compared to healthy, certified organic, free ranging, grass fed meats.  For some, these meats are essential to feeling good. Sometimes a good 24-48 hour cleanse is good for anyone and everyone.  But for those of us who require more protein and fat, a 30-60 day cleanse would be torture.  My metabolic type requires a large majority of each meal to be animal fat and protein.  When I make a smoothie in my vitamin I usually add at least a tbsp of Coconut Oil, and then I will usually have some meat on the side separately to get my protein.  Again, that is because of MY metabolic type so it may not be right for  YOU.

Lastly… if you have recently seen the film and are interested in juicing you picked a great time.  Spring is just around the corner and that is great time to start cleansing.  The winter is not an ideal time to start a cleanse. Listen to your body during the seasons.  I make “smoothies” all spring and summer long, but come winter my body does not want cold liquid as a meal.  Instead it prefers soups, stews, and anything warm.

Spring time we crave freshness, life,  and energy. Fruits and vegetables that are loaded with micronutrients provide just that

So, a little over 4 months later I am ready to write part 2 of this series… You’re Pregnant, Now What ?!?!  This post will focus mainly on the 1st and 2nd trimester.  Most of my information will still come from Nina’s book – Real Food for Mother and Baby .  I hope this information will be useful for any pregnant women out there, and I also hope it empowers any future moms to be.

One little request- Please refrain from posting comments about my pregnancy on facebook.  I have wanted to post part 2 of this series ever since I originally read this book.  There is so much valuable information in this book that I want to share… but I am not posting this to get a response on facebook, and would in fact enjoy keeping it more private just between the readers of this blog. Thanks.

Now  on to  the good stuff..

You’re a few weeks in to your pregnancy… feeling shocked, over the moon excited, wanting to tell everyone you know yet keeping it a secret because thats what you’re supposed to do, wanting to maybe eat some junk food because whats it matter now, OVERWHELMED !!

The range of symptoms in the first trimester is huge.  Some people feel perfectly fine, normal and happy.  Others feel breathless, nauseated, constipated and tired.  I don’t just mean tired either… I mean you feel like you have been drugged. Literally.  All of the above are normal.  And whether you feel great or exhausted does not determine if you are having a healthy child.

There are endless pregnancy books that claim to have all the information you will need.  I personally will not be reading all these books. Too much info stresses me out, and stress is the worst thing you can do to your body.  No need to freak yourself out over a lot of stuff you can’t control.

This simple chart from Nina’s book was perfect for me.  I wondered what would be going on at each phase of  pregnancy, and if certain foods would help more at certain times… this cleared it up.

1st Trimester – “Your baby’s parts – tiny liver,  spine, lungs,  & toes are all made of micronutrients called Vitamins”.

This means that for the first trimester you really don’t have to ” Eat for 2″ yet.  In fact, you hardly have to eat anything extra.  Some women find it hard to even continue eating for 1.  This is ok.  Just make the effort to eat healthy foods.  Don’t waste your energy eating foods with zero nutrition ( white flour, sugar, soda, etc.).  If you are finding it hard to make healthy food decisions, make sure you are taking “well-chosen” supplements.

2nd Trimester – “The development of your baby’s bone and structure are made up of calcium and protein – so eat plenty of both”.

Of course any western doctor will tell you to avoid all raw dairy.  Holistic homeopaths highly recommend raw dairy.  This is a personal decision.  I will not focus any of this post on raw dairy but if you have any questions about it, feel free to email me.

3rd Trimester – “Your baby’s brain is made of fish, so it’s important to eat plenty of seafood at the end”.

I love this simplified little chart.  Yes, it is overly simplified.  Yes, it provides the basic essentials.  Don’t forget it.

 THE FIRST TRIMESTER 

The first trimester can be a confusing time.  Immediately when I found out I was pregnant I said I am going to eat so freaking healthy ( I loaded up on kale, grass fed meats, fruits, sprouted grains, coconut oil) and I am going to exercise just the right amount ( a few long walks a week with 1-2 days of strength training to stay strong).  Well, about 6 weeks in I hit a wall, HARD !  How could I be so naive to think that just because I had been so healthy the last few years that I would just skip over the common side effects of pregnancy.  So what really happened was I tried to make the best choice as possible when it came to my eating, and I did not exercise for 6 weeks.  I would get out of breathe just talking to clients, so I knew exercise was not an option.  My day consisted of  eating immediately when I woke up to avoid serious nausea, work, come home eat lunch, long nap, back to work, go home, eat dinner, bed.  Repeat for the entire first trimester.  Not listening to my body was not an option.

Here are some interesting points on the first trimester from Nina in regard to Vitamins

• By 3 or 4 weeks the spinal cord has formed thanks to B vitamins
• At 6 weeks the baby has buds for arms and legs and the beginning of every major organ from heart to lungs
• Vitamin A is responsible for the fact that the body is symmetrical on the outside ( 2 arms, 2 legs) and asymmetrical on the inside ( one off-center heart)
• Taking Cod Liver Oil is associated with a higher birth rate
• If you are not hungry in the first trimester, that is ok !  As long as you are eating a little something the baby will be fine feeding on your fat stores.
• It is best if you are physically fit before you conceive.  Blood volume and red blood cells are 10-15% percent greater in pregnant women, meaning they adjust to pregnancy faster.
• Exercise during pregnancy helps the placenta grow faster which equals more blood, oxygen and nutrients get to the baby.
• 60-75% experience some nausea or vomiting.  Some even say its associated with healthier pregnancy ( sounds like a myth to me, but I was nauseous all the time so I’ll go with it)
• Mother and Baby must have iron right from the start.  Blood volume increases 50% during pregnancy ( that shocked the hell out of me the first time I read that).  Blood feeds the placenta and uterine lining.  Deficiency compromises fetal growth.   Personally I am not a fan of supplements although sometimes they are needed – GRASS FED BEEF FOR ME.  ( Nina actually goes on in her book to discuss how she disagrees with the iron testing and what it proves during pregnancy.  If you are pregnant or trying I really suggest you read it)

In the first trimester its all about finding what works for you. Do the best you can, and do NOT stress about it.  Stress will not help you or your baby.  If you feel you are not getting in enough vitamins and nutrients make sure you are taking supplements you trust and have researched a bit.  I love my doctor, but when it came to my supplements and planning my nutrition for pregnancy I trust no one more than Aubrey Thompson-  from Living Balance, and my Steps to Wellness Partner.

 THE SECOND TRIMESTER

The excitement of the bump starts to kick in, or maybe its just the excitement to get some energy back.  I won’t lie for me it was the start of getting some energy back.  Not the same energy I had pre-pregnancy but more than the first tri.  For some women the symptoms of the first tri carry on.  I’m sorry, it sucks.  Each and every person has it so different. The bump doesn’t look like a “pregnancy” bump to me yet. I more just feel like I put on a few pounds.  Its an awkward phase of… your clothes start to get a little tight, but you’re still to small for maternity clothes.  Lucky for me, lulu pants expand quite well and I can always just throw on  sweatshirt.

This is the time where you’re building the baby’s muscle and bone.  Most women tend to have an increased appetite at this point, so make the effort to eat plenty of protein and calcium

I recently started a new website with 2 other women who are very educated in Holistic Health.  The site is called Stepstowellnessnow.com . I find the need to mention it, because one of the most recent posts is titled Better Calcium Sources than Dairy and I think it is worth a read.  Whenever we hear that we need more calcium we instantly think of Dairy products.  The problem is, most dairy products are crap.  Check out this article for an easy to read table on other sources of calcium.  You will be surprised to see where a lot of it comes from.

Protein – You now know that you need lots of calcium and protein in the 2nd trimester.  You have to remember that you are pregnant now, and everything you put in your body will try to find its way towards your baby.  Make the effort to purchase, cook, and eat the highest quality of foods you can.  This means ORGANIC, HORMONE AND ANTIBIOTIC FREE, FREE RANGE, AND GRASS FED IF THAT ANIMAL WAS DESIGNED TO EAT GRASS.  All those toxic agents they give to animals is to fatten them up, and make them sick.  You and your baby deserve better than that.

Metabolic Typing-  If you’ve never tried metabolic typing this may be the best time.  Most women tend to shift to more of a Fast Oxidizer type when they are pregnant ( the ultimate protein type).  This means they feel their best when they eat higher purine proteins such as red meat, organ meats, or darker poultry.  Eating foods with a lower density can leave them feeling unsatisfied and constantly craving more.  If you feel you are unable to get your eating under control you may want to take the metabolic typing test to check.

Yes your appetite will increase but you want to be eating foods that are high in quality, and nourishing you and your baby.

*  Doctors recommend you gain between 25-35 lbs during pregnancy.  We all know some people who have gained this, and others who have gained up to 75lbs.  Every person is different, but every doctor will tell you the same thing.  You never eat to “diet” when you are pregnant, but it should not be your goal to eat everything in sight and to gain as much weight as possible either.

My personal plan so far has been to listen to my body.  I have definitely had cravings that I know are from pregnancy.  I have craved fruit and milk.  The reason I know these are from pregnancy is because the last time I actually drank milk I was maybe 10 years old, and I have not been a huge fruit eater for years.  After reading Nina’s book I think my body is just craving these items because this is what will help my baby at this time.

If it were ice cream and sugary crap that I were craving… I would not give in so easy.

Figure out which type of protein helps you feel your best and stick with it.  I try to get in protein with every main meal ( that includes breakfast).  A go- to breakfast for me that keeps me fueled for up to four hours has been – Ground grass-fed beef with 2 scrambled eggs, sauteed spinach, and avocado.  I scramble all together and take to work with me.  On the side I will have  sprouted grain bagel, or these amazing muffins I found at whole foods from the brand ” zen bakery”.  Whichever one I choose I top with butter, a lot of it .  You want to make sure you are eating healthy fats, especially saturated fats to help you absorb the calcium.

Exercise during the second trimester can vary for every woman.  Walking feels best, so thats what i do the most of.  I get out doors to walk as much as I can, and with the winter we’ve had, thats been pretty easy.  I am trying to incorporate small  amounts of strength training, but I can’t lie… I am struggling !!!  My body is shifting, stretching, and expanding.  My back is getting achy, and weight training does not seem to be something my body is wanting.  Have to keep reminding myself to LISTEN TO MY BODY !

Every pregnant woman will go on their own, unique, journey.  Its fun sharing tips, and experiences, but we are all so different.  Hopefully the basics from Nina’s book will give you a few essential nutrition tips to focus on.  Besides that just try the best you can to enjoy your experience

Sam Berry, who is probably one of the most passionate trainers I have ever met, was Sold on the idea of the Functional Movement Screening ( designed by Gray Cook, and Lee Burton) that he made all of the Fit Corp Trainers Learn It, Understand It, and Implement It ,with all training clients.

The Functional Movement Screen, is an assessment tool that tests the squat pattern, hurdle step ( single leg), Lunge, shoulder mobility, ASLR ( hamstring mobility), push up, and quadruped stability.

When I first learned the FMS I wasn’t sold on it right away.  After my Chek Training and certifications I thought that there was no way that this 15 minute movement assessment could show me key movement dysfunctions in the body, as well as asymmetries that were causing imbalance during movement patterns.

I decided to take the FMS weekend certification.  After that weekend I was sold on the idea.  I could Not believe how much I could learn about a client, their movement patters, imbalances, etc.  Not only that, but results for certain tests would explain the reasoning behind results on other tests.  This assessment protocol really connected the entire body and system.

I took the FMS course almost 2 years ago now, and each time I test a client I learn something new.  Every client that comes to The Training Fix is required to go through the FMS so that we can design a program that will go after their weaknesses, correct their asymmetries and imbalances, and improve their movement patterns to help them perform and function better in their every day lives.

Everyone can benefit from the FMS – Even our trainers constantly get tested. The environment, our work schedules, our workouts, etc are always changing the way we sit, move, and shifting our natural posture.  Therefore using corrective exercises from the FMS can help pull us back into balance.

Check out this video below.  Bruce is in great shape.  He is a cross fit coach.  He is a great trainer. He’s very strong, and he loves to workout.    We took him through the FMS and found that we needed to clean up some of his movement patterns.  This video below focuses on the DEEP SQUAT.

Take a look at the difference in his mid/lower back, as well as the forward shift, during the squat at the beginning of the video in comparison to the end of the video.  We literally did 5-8 minutes of corrective exercises in between those two shots of the squats.  I find it quite magical

FMS SQUAT PATTERN

For more information on the functional movement screen, what it does, how it works, corrective exercises, articles and more check out  Functional Movement Systems

I had a fun girls night last night w/ my friends Sammy and Shannon. We just chilled out and watched the movie The Help. If you can get through this movie and not crave fried chicken, god bless you. Hahaha.

I remember watching an interview with the cast after this movie was made and they all said that when they were on site for the movie they were all eating the food because they were trying to really get into the time period. They also said they all had to have their costumes and dresses taken out at least two times because they all packed on some pounds.

So, before you run to Kentucky fried chicken for some fake fried chicken let me give you a healthy alternative recipe.

This recipe is delicious, and you don’t just need to use chicken. Last time I made it I used veal cutlets instead of chicken just to change it up.

In the book it is titled Breaded Chicken Breast, but I don’t think that title is fun enough. We will call it,

Minnie’s Healthy Fried Chicken. Enjoy

Golden crispiness

Serves 4-6

What you need to get started:
1. 8 skinless chicken breasts
2. One and a half cups unbleached flour
3. 1 tsp pepper
4. 4 eggs, beaten
5. 2 cups whole grain bread crumbs ( gluten free is fine too)
6. 1/2 cup grated parmesan cheese ( I used raw parmesan)
7. 4 tbsp Butter
8. 4 tbsp Extra Virgin Olive Oil ( cold pressed)

 

How to make – So Simple

1. Start by pounding the meat lightly w/ a meat hammer ( If you don’t have one, don’t worry)
2. In a large skillet add your olive oil and butter. Turn to medium heat. Use a little more than 1/2 of what it calls for.  After you cook 1/2 you chicken, add the rest so that the end of the batch can get crispy too.
3. Mix the flour and pepper together on a plate.
4. Beat the eggs in a bowl
5. Mix the bread crumbs and parmesan cheese on a plate
6. Make an assembly line w/ the plate to make the next step an easy one.
7. Using tongs dip the chicken in the flour, then dip in the egg, then dip into the bread crumbs/cheese, drop into the skillet.  Make sure the chicken gets fully covered with all the ingredients.
8. Saute a few at a time for about 7 min. per side.  Be careful not to burn.
9. You can keep warm in the oven as you wait for the remainder to finish.
10. Serve with some fresh veggies and you are good to go.

"fried" veal cutlets w/ green beans

These are also great the next day as leftovers.. definitely not as crispy, but they definitely beat out some boring chicken or turkey.

I just spent a lot of quality time with my family. We all just got back from a 8 day trip to Cancun. We left on Christmas and came back just after the New Year. It was a perfect vacation with lots of R&R , beautiful weather, turquoise water, cribbage, nice restaurants, and a lot of laughs ( Ok, I will stop bragging now). I actually did not think about work at all ( until the plane ride home). It’s refreshing to clear your mind of something you are always thinking about… and now I am all rev’ed up to get back in the Training Fix.

Hard not to relax when this is what you're looking at.

Family Dinner in Cancun

Since it is the new year I find it appropriate to do a blog post about the new year. I am a little behind due to my vaca so maybe you are sick of reading about new years goals, resolutions, etc… but hopefully my list of what I learned in 2011 and plan to carry over with me to 2012 will inspire you, or strike a chord with you in some way. 2011 was a big year for me. I don’t even think I realized how big it was until I actually sat down to do this post and started reflecting over the last 12 months. With some great new books, new friends, old friends, and life experiences this is what I took out of 2011.

Here Goes Nothin…

1. You are a reflection of those you constantly surround yourself with
Who are the people you choose to be around ? I’ve read this quote many times and I can hear my mom saying it to me throughout my life as well. Whether you realize it or not, the people you spend your time with eventually wear off on you. Take a little time to actually focus on the types of people you surround yourself with. Are they upbeat, motivating, and living their life in a way that inspires you to be better…. or are they negative, unhappy with their job, and trying to bring you down with them?? This year I have made some great new friends that share similar passions as I do, and because of this I think we are always pushing each other to be better at what we do, and we have a great time hanging out !! Time is limited for all of us, so spend it wisely. Make time for the relationships in your life that give you joy and happiness. We’re adults now, not sure when it happened, but it did. Time to take responsibility for how we want to spend our time, and who we want to spend it with.
Its the start of a new year, if you are in a toxic relationship, work environment, and not spending your time with people that inspire you to be better, then its time to step back and think about what you want to gain in 2012.

2. Time to stop worrying about what we can’t control and focus on what we can.

I don’t want to speak for everyone… but I think you all probably know what i’m talking about. Sometimes I make myself sick over things I could never control. Well, I’m trying to stop. There are so many other things going on in my life that I can control, and they certainly need lots of my energy. Taking the time to recognize what you are spending most of your time thinking or stressing about can really help you out. Are most of your thoughts ones that you can act on, or are they out of your control ? Out of your control, then release them. If they are goal oriented tasks, then start Writing up a plan… and get after it !

3. Flossing is way more important than brushing
Random I know. I’ve always thought this, and my dentist proved it this year. My gums had been getting so sensitive to my toothpaste and when I asked my dentist about it he told me I could actually stop brushing and that it really wouldn’t make any difference in the health of my teeth. He said that I could literally floss every day and just brush my tongue and my teeth would remain just as white, and just as strong. I still brush just because it feels a little cleaner, but not for nearly as long as I used to. If you ever try just brushing your tongue you will notice your mouth feels just as clean as when you brush your teeth. I do make sure to floss at least 1x a time, and I switched to a natural toothpaste which is actually a powder instead of a paste from whole foods. It definitely took some getting used to, but Dave and I love it.

4. Always take responsibility… and stop blaming the Universe !!
This refers to everything in life. Work, relationships, energy, body weight, home, illness, etc.
No one likes a complainer. No One ! People may listen, but then they will secretly be pissed that you just drained all their energy. ESPECIALLY IF YOU ARE NOT GOING TO MAKE THE NECESSARY CHANGES TO WHAT YOU WERE JUST COMPLAINING ABOUT.
If you are not happy with your job, trust me no one wants to hear it. If you are in a bad relationship, you friends only want to hear about it for so long. If you are always tired and cranky people don’t want to be around you. If you are not happy with your weight its probably because you are eating the wrong foods and not exercising. If you are not happy where you live, with the weather, with the people around you then get up and move.. whose stopping you ?? If everyone is irritating you, you are most likely the problem. I promise I’m not preaching, I have learned these lessons from my own experiences and I’m sure if you think about these you have been there or you know someone who has. Listen, I’m not saying to be a bad friend and turn your back on anyone who ever says anything negative. I’m so thankful for my friends who I know I can call when somethings bothering me so that I can vent. What I’m saying is DON’T TAKE ADVANTAGE of this gift. It is a gift to have great friends and family, but if every time you talk or see them its negative than trust me that relationship will go down hill.
We are all given the opportunity to go after the things we want in life. Then it is up to us to go after them.
I hope the ladies will get a laugh out of my next statement. You ever notice sometimes that everything and everyone is irritating you to no end. Then your boyfriend, husband, mother etc will look at you and say “is it that time of the month ? ” I would always snap back Nooo, but then sure enough you check your calendar and they nailed it.
My point is when everything and everyone is bothering us or making us cranky it usually is something going on with ourselves that we should focus on.

5. You will never conquer your health, weight, training goals if you don’t change your daily nutrition habits.
It simply can Not be done. It does not matter how much you exercise. If you eat like crap, you will look like crap. You may gain muscle and lose some weight, but you will never fully get to where you want to be. I used to say that it was 50/50. Find the balance and make sure to exercise and eat good. That scale has definitely changed. It is at least 70/30 nutrition to training. This scale is referring to weight loss, not enhancing muscle or gaining size. I have no doubt that if you took two groups of people, one group on an exceptionally nutritious meal plans but w/ no exercise, compared to the other group that worked out hard but continued eating crap there would be a clear and obvious winner. The group eating well would feel much better about how they look and feel. Its the new year. Some of you may have started new diet plans. Some of you may have already cheated or given up. Stop doing that to yourself. Refer to number 4. Stop blaming the universe, or your job, or your kids for your lack of time. Do what you have to do to find the time to get healthy food in the house and get it prepared. There is no other option.

6. Nut and Nut Butters should always be refrigerated.
Just learned this one a few months back. I never realized that nuts and nut butter will actually go rancid at room temperature once they have been opened. For anyone who follows the paleo plan or eliminates grains this also refers to almond flour or any other nut flour you use. Once you open the packaging on your trail mix, nut flour, or any nut butters put them in the refrigerator to keep fresh.

7. In 2011 I decided I hate the saying ” People always want what they can’t have”
Why Not ? Maybe I am just an optimistic mood as I write this, but whats really out there that you want, but can’t have ? This one makes me think of my husband. He was at a job that wasn’t working out so well for a while. He talked to me about it, but never once complained. Next thing I know he is interviewing, finds the exact job he wants, and gets it. He’s watching football on tv one day and a commercial comes on for a website that is only for people interested in race cars, or something like that. The commercial says that they have over 50,000 users. Dave thinks about how many guys love football and would love to just reconnect with former teammates. This is how HeyNelly was created. ( which now has every single NCAA college team in the country on the site… so sign up). Dave’s current full time job has him on the road a lot doing sales. His favorite spot to stop at for lunch is Be Good in Legacy Place. Dave is a man of routine, and once he finds a spot he enjoys he becomes the most loyal customer. He is now friendly w/ all the employees, managers, and even the owners. He even gets the family discount, which cracks me up. He loves it so much that if they decide to franchise one day he wants to get involved…. therefore I have a feeling that if they do decide to franchise we will be purchasing a Be Good and thats just how its gonna be.
My point to all of this is… I hope you all have everything you want. If you don’t, try harder. And also I love my husband for always working so damn hard.

6. FARMERS MARKETS ARE SO VITAL TO A HEALTHY FUTURE AND WE NEED TO SUPPORT THEM

This past summer I bought all of my produce from Langwater Farm in Easton. We are so incredibly luck to have a certified organic farm right in the middle of our town. This was no joke the best tasting produce I ever bought, and I was also a part of their flower CSA which provided the cutes bouquets each week. I highly recommend that everyone looks up local farms in their area ( especially ones that use organic farming methods) so that they can enjoy this process as much as I do. It made me feel so good about the food I was eating. I literally felt so much healthier eating food that had literally just been picked from the fields hours before… instead of weeks before like the regular supermarket.

7. BAKING ESSENTIALS
In 2011 I learned how to bake.. with healthy alternatives. I don’t follow a strict paleo diet by any means, but because I am metabolically a protein type, I do quite well on paleo recipes. I learned how to use healthy substitutes such as almond flour, coconut milk and oil, raw cocao powder, sooo many healthy, delicious recipes. I have a few baking/ cooking essentials that I couldn’t live without. 1. My food processor. Its simply amazing. I make my own nut butters. I make the simplest recipe so much tastier just by processing a bunch of veggies and adding them to it. 2. The VitaMix. Now this is an investment, but well worth every dollar. Most people I know with one of these has had it for over 10 years.

7. People can change… but you can’t change people !
I always used to say and hear other people say ” people don’t change”. That is entirely not true. People are always changing. I have changed so much over the last year some of it without even trying. No one tried to change me, and if they did I probably would have rebelled… but my lifestyle, work, family, friends, and priorities has without a doubt changed me. I’m sure the word priorities is the most important word in that list. In high school your priorities are different than when you are in college, and then they change when you get your first job, and then they change once you are married, and again when you start a family. We always have different priorities that naturally force us to change. Of course most of us will always maintain certain personality traits that may never change. And of course if I have a friend whose boyfriend cheats on her I will without hesitation say ” that jerks never going to change” and I will most likely mean it. This doesn’t mean that they can’t change as a person, just this slimy specific trait may stick with them
Something I haven’t talked to many people about is my self diagnosed “social anxiety” I have developed over the last year or so. I used to love to go out , have some drinks, dance once I was drunk ( because I can Not dance for the life of me), and just have a good time. Even when I got into health and wellness, and once I was married, I would still love to take the occasionally Saturday night and go into Boston w/ friends. We would have a great time, I’d stay til 1- 2 a.m. and then drive home. The thought of that now makes me anxious. I love my friends and I love seeing them, but if you ask any of them I usually only see them when we meet for a lunch, dinner, or some shopping. If any of you have seen me at a bar in the last 6month to a year, chances are you heard me say I had to leave because I was feeling dizzy or nauseous. Most people think its a cop out because they noticed I haven’t even had a drink so how could I possibly be sick ?? There was no specific incident that scarred me from being social. I get this dizzy feeling even when Dave and I just go to dinner sometimes and are in a crowded, loud environment. It is so interesting to me so how much I have changed over 3 years. I’m actually not quite sure why I am even sharing this.. maybe some of you feel this as well and we can relate to one another. So what I will take from this with me into 2012 is that I now know the environments I am comfortable in ,and I know the ones I am not. I use to force myself to try and go out, or drink because I didn’t want to lose that part of myself… but maybe thats just not Me anymore.

8. Building off # 7 – Make time for those that are important to you.
Like I said in # 7 I have changed. Well, most of my best friends are people I went to high school and college with. And since I went to college w/ most of my best friends from home these have been the same friends for most of my life now. Everyone has got their own thing going on now. Different jobs, different home towns, different boyfriends/fiances/ husbands, different schedules, etc. Just because I don’t like to go out anymore doesn’t mean I have to lose these relationships I’ve had for so long. We definitely don’t all see each other nearly as much as we would probably like ( because we always have a freaking great time when we’re together) but we do make an effort to get together, hang out, have a meal, and just catch up. I will always make time for my shweeeeties because no matter how much we all change i’m pretty certain we’ll always be friends.

9. ENEMAS ARE ESSENTIAL FOR INTERNAL HEALTH
When I started working with Aubrey Thompson I was thinking 2 things. 1. This chick knows her stuff 2. Run for the hills. When Aubrey casually told me I should start doing enemas regularly for colon health, and to cleanse my liver, and many other health reasons that you could look up on the internet I thought she was nuts. Then I did some research and learned that enemas have been around for years and years. Of course talking about bowel movements is probably making most of your cringe, ( if you’re still reading, this is getting longer than I had planned) but I am just going to say it. ENEMAS ARE AMAZING. You will feel so much better about your health, and about your body when you take control of your nutrition and follow that up with a cleanse. If you are uncomfortable doing it yourself you could always pay for a colonic…but honestly thats a waste of money. Just to make you cringe a little bit more. For those of you that have never cleansed…. you have no idea how much toxic crap is literally built up inside of you. Trust me you want to get rid of it. Where do you think diseases come from ??

10. STEPS TO WELLNESS
Speaking of the scary enema lady I respect her work so much that Aubrey and I have also somewhat gone into business together. This past year Aubrey and I were talking casually one and we both starting talking about the exact same idea we share where we wanted to start a program that would help people transform their lives over at least the course of a year. It would include metabolic typing, clinical work if necessary, postural and movement assessments, specific functional training programs per client. We have spent hours talking and meeting and have come up with Steps To Wellness. As of right now we are in the early stages and just over the last few days got a blog up and running. This blog combines the work of my company The Training Fix, her company Living Balance, and also cooking and food posts from The Paleo Princess. For now we have simply created a blog where we can all share our work so that you can all get tons of information on all different health topics. Like I said we still have a lot to do on it, but if you want to just check out some of the past blog posts from any of the 3 of us you can check it out here STEPS TO WELLNESS You can also check out our new facebook page , and LIKE IT. Coming soon but not in the immediate future, Aubrey and I are also working on a book, which will eventually be turned into an E-Class. We are so excited about this, but obviously it is very time consuming, and since we both have full time jobs we are going at it as quickly as possible. I promise to continue updating you as I learn more and as we progress. Look forward to workshops, E-Classes, and hopefully an amazing book.

11. Exercise should be fun… but until you start Exercising you will never think its Fun
First off, any time I exercise I feel better about almost everything in my life. Exercise just has that effect on the body. I like to do things that I enjoy instead of forcing myself to do boring stuff. In the summer I like to be outside so I bike, run, hike, paddleboard, walk, swim. In the winter I hate the cold so I stay inside. When I have specific goals it makes my workouts more fun. Picking a goal that you know you could accomplish, but you know will be really hard work is the best. Take Pull Ups. Not many people can do them. Make it a goal. Make a program on how you’re going to get there. And then practice, a lot ! Enjoy what you are doing or you will never stick with it.

12. HAPPINESS
We are all trying to find happiness. Even those of us that are happy are trying to be more happy. I started to read the book The Happiness Project, but to be honest it couldn’t keep my attention. But, I like the idea of it ( even though I don’t know what her outcome was). I never want to stop trying to be more happy. A lot of things made me incredibly happy in 2011 and hopefully I will find even more things that make me more happy in 2012.