He is Risen.
Truely blessed for life and grace.
Sunday, April 24, 2011
Sunday, April 17, 2011
Mindset
This weekend I realized that most of life is about your mindset.
If you start out each day with a mindset that you can do anything that you put your mind to then YOU WILL get it done.
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." – Thomas Jefferson
With that said... I am getting back into running. I realized the only reason I stopped was because I told myself I wasnt in the running shape I wanted to be in. BUT guess what, My BODY is capable of running whatever distance I make it run. JUST DO IT.
The main thing that has helped me is NOT to think about things so much. I always plan everything out in my day and go by it. What I realized was that what if I was in the mood to do something other than what I planned the day before. YEP. This brings in the weather, my mood, others schedules, you name it.
I challenge everyone to make a list of 5 goals you want to accomplish that week and GET IT DONE. No questioning yourself. Just start it and get it done.
New song of the week
The weather is calling for some grilling!
My favorite things to grill are....Salmon, Tilapia, Honey Djon Chicken, and Roasted Veggies!
The best way to roast vegetables are to cut up summer squash, zucchini, and onions.
Get two rectangles of tinfoil and place the cut up veggies and toss lightly with extra virgin olive oil and seasoned salt.
Close up the foil and place on the grill.
It will take about 15 min but keep checking until the veggies are slightly browned.
Eat it straight from the foil or I guess you could share.
Delicious!
If you start out each day with a mindset that you can do anything that you put your mind to then YOU WILL get it done.
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." – Thomas Jefferson
With that said... I am getting back into running. I realized the only reason I stopped was because I told myself I wasnt in the running shape I wanted to be in. BUT guess what, My BODY is capable of running whatever distance I make it run. JUST DO IT.
The main thing that has helped me is NOT to think about things so much. I always plan everything out in my day and go by it. What I realized was that what if I was in the mood to do something other than what I planned the day before. YEP. This brings in the weather, my mood, others schedules, you name it.
I challenge everyone to make a list of 5 goals you want to accomplish that week and GET IT DONE. No questioning yourself. Just start it and get it done.
New song of the week
The weather is calling for some grilling!
My favorite things to grill are....Salmon, Tilapia, Honey Djon Chicken, and Roasted Veggies!
The best way to roast vegetables are to cut up summer squash, zucchini, and onions.
Get two rectangles of tinfoil and place the cut up veggies and toss lightly with extra virgin olive oil and seasoned salt.
Close up the foil and place on the grill.
It will take about 15 min but keep checking until the veggies are slightly browned.
Eat it straight from the foil or I guess you could share.
Delicious!
You can do this with any vegetables...this is just my favorite combination.
I am also selling the wicking headbands again, and have every color available right now from the pictures. If you have any questions just email me :)
Nelly
Friday, April 8, 2011
10 Superfoods!
Top 10 SUPERFOODS!
1. Kale …Spinach…Broccoli
2. Greek Yogurt
3. Berries (the darker the better)
4. Quinoa
5. Natural Oatmeal (steel cut or 5 grain best options)
6. Almonds and Walnuts
7. Wild Salmon
8. Garlic and onions
9. Extra Virgin Olive Oil
10.Dark Chocolate (70% or higher)
****What is Quinoa? What are its health benefits?****
Quinoa is Gluten Free and easy to digest.It is high in protein and contains all 9 essential amino acids, which makes it a COMPLETE PROTEIN! It also contains fiber and b vitamens, as well as iron, magnesium, and more! Quinoa should become a staple food in your diet and there are ways to make it sweet and savory or grainy and salty!
The QUINOA doubles in size when cooked. An easy way to cook it is boil 1.5 cups of water and place 1 cup of uncooked QUINOA into the boiling water. Turn down the heat and let it simmer for 15 min. Then remove from heat and let it cool for 5 min. Then place in 4 separate containers and this way you will have single servings ready to go! You can mix it into anything. It can act like oatmeal, pasta, rice or put it in salad, soup, stirfry!
* You can even add it to baked goods! (like cookies)
Cooked and dried quinoa
Quinoa and Black Beans
Ingredients
Directions
Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
Mix in the black beans and cilantro in the saucepan with everything together.
Serve!
NELLY
Sunday, March 20, 2011
Running for weightloss
As everyone knows, running is one of the best cardiovascular exercises. It gets the whole body moving and burns 9-12 calories a minute depending on intensity level. Here is an awesome article explaining how the body adapts to long distance running and why intervals work so well.
Run Less, Lose More
I have always condoned everyone to "switch it up" ; meaning do different cardio exercises daily.
My weekly schedule right now is :
Monday - Run and Yoga
Tuesday - Cycle and Lift
Wednesday - Sprint a Mile before Cycle and Yoga
Thursday - Elliptical/Climber and lift
Friday - Run and Yoga
Saturday - Off ; just walk
Sunday - walk, lift, yoga
This is just a typical week for me, but I take any chance to get outside and walk or bike!
I love to get my workout in the morning and then anything else is just BONUS!
REMEMBER: The days you are working out alot you need to replenish with Healthy Carbs/Protein/Fats
Listen to your body! If its hungry then feed it! Healthfully......
Golden Rules:
1. Get in 3 colors a day (Green, Red, Orange, Blue)
2. Calcium (Greek yogurt, Skim/Almond Milk, or Calcium Chews)
3. Lean Protein (Eggs, Fish, Chicken, Turkey, Beans)
4. Prepare! Being healthy isnt easy, especially on the go! Pack on the go bags or healthy snacks
( Almonds, Bars; Larabar, Clif, Kind, String Cheese, Greek Yogurt, Vegetables and Hummus)
5. Have Fun...Get outside and play (Vitamin D)
Nelly
Run Less, Lose More
I have always condoned everyone to "switch it up" ; meaning do different cardio exercises daily. My weekly schedule right now is :
Monday - Run and Yoga
Tuesday - Cycle and Lift
Wednesday - Sprint a Mile before Cycle and Yoga
Thursday - Elliptical/Climber and lift
Friday - Run and Yoga
Saturday - Off ; just walk
Sunday - walk, lift, yoga
This is just a typical week for me, but I take any chance to get outside and walk or bike!
I love to get my workout in the morning and then anything else is just BONUS!
REMEMBER: The days you are working out alot you need to replenish with Healthy Carbs/Protein/Fats
Listen to your body! If its hungry then feed it! Healthfully......
Golden Rules:
1. Get in 3 colors a day (Green, Red, Orange, Blue)
3. Lean Protein (Eggs, Fish, Chicken, Turkey, Beans)
4. Prepare! Being healthy isnt easy, especially on the go! Pack on the go bags or healthy snacks
( Almonds, Bars; Larabar, Clif, Kind, String Cheese, Greek Yogurt, Vegetables and Hummus)
5. Have Fun...Get outside and play (Vitamin D)
Nelly
Thursday, March 17, 2011
Recipe of the week!
Kale and Sweet Potato Frittata
Serves 4 (or 2 really hungry people)
Ingredients:
1 yellow, chopped
10 oz. kale, trimmed, blanched 3 minutes in boiling water, drained, squeezed and coarsely chopped
1 large sweet potato, chopped and boiled
3/4 c. chopped portobello mushrooms
2 garlic cloves, chopped
2 whole eggs
4 egg whites
1/2 tsp. paprika
1/2 tsp. salt
Directions
Heat oven to 400°.
In a medium cast-iron skillet coated with cooking spray, cook yellow onion over medium heat, stirring, 5 minutes. Add kale, garlic and mushroom; stir 5 minutes. Add sweet potatoes.
Whisk eggs, egg whites, 2 tbsp. water and paprika in a bowl; stir into kale-potato mixture. Cook over medium-low heat 1 minute.
Transfer skillet to oven; bake until eggs are set and center is slightly runny, 8 – 10 minutes. Broil until top is golden, 1 minute.
Serves 4 (or 2 really hungry people)
Ingredients:
1 yellow, chopped
10 oz. kale, trimmed, blanched 3 minutes in boiling water, drained, squeezed and coarsely chopped
1 large sweet potato, chopped and boiled
3/4 c. chopped portobello mushrooms
2 garlic cloves, chopped
2 whole eggs
4 egg whites
1/2 tsp. paprika
1/2 tsp. salt
Directions
Heat oven to 400°.
In a medium cast-iron skillet coated with cooking spray, cook yellow onion over medium heat, stirring, 5 minutes. Add kale, garlic and mushroom; stir 5 minutes. Add sweet potatoes.
Whisk eggs, egg whites, 2 tbsp. water and paprika in a bowl; stir into kale-potato mixture. Cook over medium-low heat 1 minute.
Transfer skillet to oven; bake until eggs are set and center is slightly runny, 8 – 10 minutes. Broil until top is golden, 1 minute.
Tuesday, March 8, 2011
CH CH CHanges
The most important changes everyone needs to make in their everyday HABITS!
1. SLEEP
Habits for Quality Sleep
* The newest improvement that I have made is......Eye Mask.....
This has changed my sleep....when I hit the
pillow I am out, and literally I don't wake up.....Life Changer!
2. MOVE
Find out what you LOVE and make working out fun. You don't have to be going to a gym to be physically active.
* Play sports * Run/Walk/Bike/Rollerblade(my favorite) * Dance * Clean * Yoga
This list goes on.....Fun ways to be active
3. NUTRITION
Natural Whole Foods! The biggest problem in our society today is we want QUICK food. The mentality is that if a food is healthy it does NOT taste good. WRONG. We need to emphasize how to flavor the foods with herbs and seasonings and to use olive oil. The processes of baking, broil, stirfry, steam, roast. One of my favorite places to find recipes is from Clean Eating.
Alot more to come on this topic!
4. HYDRATION
Carry water with you everywhere. If you dont like plain water add fruit (lemon, lime, berries)
Get half your body weight in ounces.
5. REST/RELAXATION
The day after a hard workout you need to stretch/yoga. This will help lengthen and elongate the muscles. This should be the good part.
Nelly
1. SLEEP
Habits for Quality Sleep
* The newest improvement that I have made is......Eye Mask.....
This has changed my sleep....when I hit the pillow I am out, and literally I don't wake up.....Life Changer!
2. MOVE
Find out what you LOVE and make working out fun. You don't have to be going to a gym to be physically active.
* Play sports * Run/Walk/Bike/Rollerblade(my favorite) * Dance * Clean * Yoga
This list goes on.....Fun ways to be active
3. NUTRITION
Natural Whole Foods! The biggest problem in our society today is we want QUICK food. The mentality is that if a food is healthy it does NOT taste good. WRONG. We need to emphasize how to flavor the foods with herbs and seasonings and to use olive oil. The processes of baking, broil, stirfry, steam, roast. One of my favorite places to find recipes is from Clean Eating.
Alot more to come on this topic!
4. HYDRATION
Carry water with you everywhere. If you dont like plain water add fruit (lemon, lime, berries)
Get half your body weight in ounces.
5. REST/RELAXATION
The day after a hard workout you need to stretch/yoga. This will help lengthen and elongate the muscles. This should be the good part.
Nelly
Tuesday, February 15, 2011
Get in gear for SPRING!
I am finally back at it! We have finally settled into Blacksburg and are both busy with our jobs and keeping up with our newest ventures in life! (more on that in the future) We are currently in the process of moving into a townhouse in town, which will help with our commute to work and save on gas!
Enough of that, now the good stuff. Here is a quick cardio workout to do on the treadmill to get you in shape for the outdoors! (only around the corner)
I will be doing this workout tomorrow...and then Friday it will be 70 degrees here! Huckleberry trail here I come!
Onto the Nutrition.....two of my latest food kicks are SOCCA and KALE.
The Socca is as simple as it sounds.
-Garbonzo Bean Flour (which is at any local healthfood store for about 3.50.
-You take 1/2 cup flour with 1/2 cup water and mix.
-Add salt and pepper to taste.
-Medium heat a pan with a mist of olive oil.
-Cook like a big pancake.
-This comes out to taste like cornbread with a pancake feel!
You can eat it like cornbread, pancakes (sweeten it up with some brown sugar/or maple syrup), or use it as a flatbread!
Literally the only ingredient is garbonzo bean! Talk about CLEAN EATING!
Now onto the Kale.
-Preheat oven to 350
-On a baking sheet spread out cut up Kale and spray with olive oil.
- Season with salt n peppa
- Place in oven for about 8-10 min or until slightly brown n crispy.
ENJOY like chips!
NELLY
www.o2befit.com
Enough of that, now the good stuff. Here is a quick cardio workout to do on the treadmill to get you in shape for the outdoors! (only around the corner)
| Time | Speed (mph) | Calories burned* | RPE** |
| 00:00-05:00 | 1-3 | ||
| 05:00-8:00 | 4-7 | ||
| 8:00-9:00 | 8-10 | ||
| 9:00-12:00 | 4-7 | ||
| 12:00-13:00 | 8-10 | ||
| 13:00-16:00 | 4-7 | ||
| 16:00-17:00 | 8-10 | ||
| 17:00-20:00 | 4-7 | ||
| 20:00-21:00 | 8-10 | ||
| 21:00-24:00 | 4-7 | ||
| 24:00-25:00 | 8-10 | ||
| 25:00-28:00 | 4-7 | ||
| 28:00-29:00 | 8-10 | ||
| 29:00-32:00 | 4-7 | ||
| 32:00-33:00 | 8-10 | ||
| 33:00-36:00 | 4-7 | ||
| 36:00-41:00 | 1-3 |
Onto the Nutrition.....two of my latest food kicks are SOCCA and KALE.
The Socca is as simple as it sounds.
-Garbonzo Bean Flour (which is at any local healthfood store for about 3.50.
-You take 1/2 cup flour with 1/2 cup water and mix.
-Add salt and pepper to taste.
-Medium heat a pan with a mist of olive oil.
-Cook like a big pancake.
-This comes out to taste like cornbread with a pancake feel!
You can eat it like cornbread, pancakes (sweeten it up with some brown sugar/or maple syrup), or use it as a flatbread!
Literally the only ingredient is garbonzo bean! Talk about CLEAN EATING!
Now onto the Kale.
-Preheat oven to 350
-On a baking sheet spread out cut up Kale and spray with olive oil.
- Season with salt n peppa
- Place in oven for about 8-10 min or until slightly brown n crispy.
ENJOY like chips!
NELLY
www.o2befit.com
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