If you are trying to:
• Kick start a workout program
• Get over a plateau
• Gain more energy
• Eat healthier
• Drop weight quickly and in a healthy, all natural manner
• Refresh and renew your body after a vacation or holiday
• Heal from an injury or surgery
One of the below options may be for you.
First, you need to stop whining and making excuses.
Second, join me in one of the bellow challenge groups and I will make sure you are successful.
Choice 1: Shakeology 3 Day Kick Start
3 days of the healthiest meal of the day plus all natural, whole foods.
Choice 2: Shakeology Plus a Workout Program
30 - 90 days of Shakeology and a proven workout program with eating plan that gives results.
Choice 3: The Ultimate Reset
A 21 day total body reset. You will be eating 100% whole foods, resulting in cleaning out your body and refreshing and renewing yourself. It's like getting a do over on your physical condition. I personally used this to recover from knee surgery.
Each choice has it's pluses and minuses. If one of them looks interesting, email me at coachlana@beachbodycoach.com and we can talk. No whiners, you have to be serious about wanting to change. I will hold up my part of the bargain and I expect you to also.
Tuesday, August 21, 2012
Recipe: UGLY Kale & Green Beans Salad with Blueberry Dressing
(Modified from recipe from Whole Foods)
Ingredients:
1/2 pound small fresh green beans, trimmed
1 pint blueberries, divided
4 TBS currants or raisins
1/4 cup unsweetened cooking coconut milk, plus more to taste
2 tablespoons tahini
1 tablespoon lemon juice
1 bunch kale, roughly chopped
1/2 cup pecans, toasted
Directions:
Bring a large pot of water to a boil. Add green beans and cook until crisp-tender, 1 to 2 minutes. Drain and transfer to a large bowl of ice water until chilled, and then drain again.
Purée 1/2 cup blueberries, coconut milk, tahini and lemon juice in a blender to make a dressing; add more coconut milk, if needed, to reach desired consistency. Transfer to a large bowl, add kale and green beans and toss well. Transfer salad to plates and scatter remaining blueberries, currants and pecans over the top. Add extra blueberries, currants and pecans to taste.
It's ugly! UGLY!!! But it tastes great! I don't think you can have a purple dressing on a green salad and it not be ugly. I was looking at it, thinking, you have got to be kidding. But, yummers. If you are not a kale fan yet, add extra blueberries and currants, it will take the edge off.
Please feel free to share your comments or questions. =]
Monday, August 20, 2012
Easy to Advanced Travel or Office Workout
Please be sure to check with your doctor to make sure these exercises are appropriate for you. I'm not there to monitor you and I don't know your medical history. Workout smart. Be sure to also do a warm up, cool down and stretch as part of a safe workout. Never do any exercise that causes sharp pain.
This is a nice basic travel or office workout. Here are some of the basic details.
Basic Warm up: Marches, knee lifts, hamstrings, move arms. About 5-10 minutes.
Do 10 repetitions of each exercise below in the following order:
Squat, pushup, lunge, pushup, plie or sumo squat, pushup with side plank... repeat till you are spent. Increase time as you get more fit.
Squat: feet about hip distance apart like you are standing on skis or railroad tracks, hips press back, chest up, sit back into heals. Keep knees from pushing over toes and track knee between big toe and pinky toe.
Works your lower body.
Push Ups: Wide or narrow arms, hands out at sides even with shoulder/chest line, lower chest as low as you can and lift back up, engage abs, clench rear or tighten glutes.
Side plank option: hand is under shoulder, straight arm but don't lock the elbow out, hips lifted. Can be on knees instead of straight legs.
Works core, arms and some lower body
Lunges: 90/90 with knees, front knee over ankle, back knee towards ground. Keep front knee from going over toes. Front knee tracks between big and pinky toe.
Works lower body
Plie or Sumo Squat: Knees over ankles, toes out to about 45 degrees, knees track between big toe and pinky toe, tuck tail bone under, clench your glutes, engage your abs, keep knees from going over toes.
I hope you enjoy these exercises. Please let me know if you have any questions or have comments.
Basic Seated Tricep Extension & Seated Row
This is a basic seated tricep extension and seated row that is great for seniors and beginners.
Please be sure to check with your doctor to make sure these exercises are appropriate for you. I'm not there to monitor you and I don't know your medical history. Workout smart. Be sure to also do a warm up, cool down and stretch as part of a safe workout. Never do any exercise that causes sharp pain.
This exercise requires a chair and some light, easy to grip dumbbells. Be sure to sit with your feet securely planted on the ground, pull your belly button in to have an active contraction in your abdominals to help support your back. Lead with your chest open to keep the spine in good alignment. We slightly hinge forward and use our other arm for support on our thighs, this helps to take stress off the back. The weighted arm hangs by our side and we lift from the elbow for the seated row. With each lift, feel as if you are squeezing between your shoulder blades in your upper back and then gently lower the weights. Never move in a quick ballistic manner. Always move with control. The same goes for the seated tricep extension. Lift the weighted elbow as if you are doing a seated row and then straighten the arm behind, bend the arm back and lower gently. You should feel the muscle behind the upper arm working. Be sure you don't feel tension in your lower back, shoulders or neck.
I hope you enjoy these exercises. Please let me know if you have any questions or have comments.
Wednesday, August 01, 2012
Apple Avocado Jicama Salad (Kale?)
Ingredients:
Himalayan salt to taste (I don't use much)
2-4 Tbsp. organic agave nectar
1/4 cup organic lime juice
1½ tsp. extra virgin olive oil (I usually forget to add this)
1-4 avocados depending on size and how much you love them, ripe but firm, cut into chunks
Medium jicama root, peeled and sliced in thin matchsticks
1/4 cup chopped fresh organic cilantro leaves
Directions:
I usually add all ingredients in gallon Ziploc and shake it like crazy! Then stick it in the refrigerator. It's best if you can leave it overnight. It makes alot! A few days of lunches or a great side to take to a party.
Add variety by adding kale. I love cold kale salad with apples, so this is a natural mix. I would put 1/2 kale and 1/2 of the above salad. YUM!
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