Moving Forward: part 2

Last month I wrote here about working to improve at least one area of your life that you felt was feasible to change right now.  These were the steps:

a)     Pick AT LEAST one area that we would like to progress in.

b)     Identify triggers or cues that lead to the behavior you want to change.

c)      List one way you plan to move forward in that area each day(routine).

d)     Finally, set a follow up date to check on our status(plan).

e)     KEY: Make sure it is feasible for you and not so drastic that’ll you’ll stop after a few days or even a week. Change takes time, patience, and multiple attempts! Make it so easy it’s hard to NOT do it!

I took on the challenge, hopped on the roller coaster ride with the focus to control my sweet tooth! (FYI- brushing my teeth with the kids helped! I was too tired to do it again so it deterred me from eating again!)

Here are a few other things I learned:

1) I was far from perfect at it! However, each time I “thought” about it, I became more consistent than I was when I began this challenge a month ago.

2) My previous realization that sometimes you have to come back to “status quo” to start moving forward again was reconfirmed. Even though I knew the “right” choice to make, I had to focus on the SMALL steps to make it happen. Often requiring me to start over each day.

3) As I found myself improving on my first goal, my CONFIDENCE to “attack” other goals increased! Areas I wasn’t specifically focused on had naturally moved in the right direction! Life brings unexpected hills- be forgiving of yourself and recommit.

4) JOY- although each day still has its struggles, I have found more joy in the day to day. 

5) Most importantly- Believe in Yourself and decide to change for YOU. You have greater abilities than you know. Recognize too that others are on this path with you. We can all work together, bolster, support and lift one another as we work to improve.

Please share some of your experiences!

Treadmill Mash-up

A tribute to getting ready for Spring, a workout that will burn calories and have every muscle activated when you’re finished.

·         If you’re not a “runner”, modify and use a stationary bike, elliptical or walk on the treadmill.  Insert your cardio of choice where I have listed “run”. Do exercises OFF the machines!

·         If you can’t repeat 4 times, start 2 sets and build. It’s that moment you want to quit that change happens!

Warm up distance 1/2 mile

-Run for 2 min 30 sec (at 75-85% of your max effort- this should be just shy of sprint speed.)

High knees (30 sec, 10 sec rest) Repeat 4 times

-Run

Pushups (30 sec, 10 sec rest) Repeat 4 times

-Run

Switch Lunges (30 sec, 10 sec rest) Repeat 4 times

-Run

Sit ups with weight (30 sec, 10 sec rest) Repeat 4 times

-Run

Donkey Kicks (30 sec, 10 sec rest) Repeat 4 times

-Run

Mountain Climbers (30 sec, 10 sec rest) Repeat 4 times

-Run

Burpees (30 sec, 10 sec rest) Repeat 4 times

-Run

Bosu crunches with bicycle twist

1 mile run

Cool down

Happy St. Patrick’s Day- Guiltless Green Goodies!

Green Muffins

Makes 12

2 cups whole wheat pastry flour, white whole wheat flour or spelt flour (or use 2 cups of King Arthur Multi-purpose Gluten-free Flour + 1 teaspoon xanthan gum)

2 tsp baking powder

½ tsp baking soda

½ tsp fine ground sea salt

1 large egg

¾ cup pure maple syrup

¾ cup dairy or non-dairy milk (such as almond milk)

¼ cup unrefined coconut oil, melted

2 tsp pure vanilla extract

1 5- or 6-ounce bag of fresh baby spinach leaves

                                                                                                    2 medium ripe bananas, mashed

1. Preheat oven to 350 degrees and lightly grease or line a 12 cup muffin tin.
2. In a large bowl, whisk together the flour, baking powder, baking soda and salt.
3. In a blender add egg, maple syrup, milk, oil, vanilla and spinach.  Process until pureed.
4. Add spinach mixture to the flour mixture and stir until just combined.  Fold in the mashed banana.
5. Scoop batter into prepared muffin tin, filling cups about ¾ full.  Bake about 25 minutes, or until toothpick inserted into the center comes out clean.
6. Store at room temperature up to 3 days.  These freeze nicely!

Adapted from: pamelasalzman.com

Avocado Brownies

  Adapted from the smoothielover.com
Prep time15 mins Cook time20 mins Total time 35 mins

Serves: 10

Ingredients:

1½ cup very ripe avocado flesh (not brown)

1 cup coconut sugar OR ½ cup honey

2 eggs

1 cup dark cocoa powder

100 g dark chocolate (I used 85% cocoa)

1 tbsp water

½ tsp baking soda

Instructions

1. Preheat oven to 350° F.
2. In a bowl using a hand mixer or stand mixer with whisk attachment, mix together avocado and coconut sugar or honey until smooth. Beat in the eggs.
3. Mix in the cocoa powder.
4. In a foodprocessor grind the chocolate until fine (no lumps bigger than a small pea). Mix "chocolate-flour" into the dough.
5. In a small bowl or glass dissolve the baking soda in water and add to the dough. Mix well.
6. Butter a square pan or spring form. Pour the dough into the form and bake for approx. 20 minutes (until at toothpick comes out clean).
7. Cool down outside the oven. Then cover and let cool in the fridge for at least 2 hours. The brownies become better the longer they sit in the fridge.
8. Store in an airtight container in the fridge for up to a week.