OWN THIS WEEK

When i first got my certification to teach group fitness my mom said "You will save more people than doctors." That saying has stuck with me since. Taking care of the one body you were given and making yourself strong is one of the greatest things you can do for yourself. 

My workout routine started as a way just to avoid the freshmen fifteen. Working out now is so much more than that. It's an energy, a motivation and a strength. Nothing shakes the stress of a long day like a good sweat session. I always come out of class feeling clear headed and ready to face anything. 

I took a special liking to TreadBR because the vibe from the teamwork and the motivation from the instructors was unlike anywhere else I had tried. I was pushed outside of my comfort zone and learned that I was so much stronger and capable than I had ever given myself credit for. 

The challenge this week is to find that place that takes you out of your comfort zone. Step up your game, remember how strong you are, and take your workout to the next level. 

 So hit the ground running this week (literally) with your smiling face and your positive attitude :) OWN THIS WEEK! 

xo,

Kristen 

Get Up and Get Moving

An early morning workout always sounds like a good idea at night, but when that alarm clock goes off in the morning it's a different story, right?! We all know it's true! Well this is the week to get up and get moving! We promise you will never regret that workout! A workout is a great way to start the day because it gives you energy and kick starts that metabolism! Did you know that even after your workout is over you continue to burn calories?!

Here's some tips to make rolling out of bed and lacing up those tennys a little easier! 

•   Set your clothes out the night before. 

•   Place your phone across the room so that you will have to get up to turn off the alarm.

•   Don't press snooze!! 

•   Splash your face with cold water to really wake you up. 

•   Have your breakfast/coffee pot ready to go. 

So there is your mid week challenge! Get up and get moving!!  

Happy Thursday!!! 

Smoothie Bowl

If you've been following the blog lately you have probably noticed that I am a big fan of breakfast foods. Well bare with me I've got one more recipe for you! It seems that smoothie bowls are the latest breakfast trend so I took a shot at creating my own. I hope you enjoy! 

Smoothie base:

one banana 

one large spoonful peanut butter 

1/2 cup blueberry Kiefer 

1/2 cup almond milk 

1 tbsp cacao 

Toppings:

Raw oats

Shredded Coconut 

Blackberries 

Blueberries 

Peanut Butter Banana Muffins

Make your mornings easier by meal prepping muffins. Store in the fridge, and pop in the microwave wrapped in damp paper towel to get that "fresh out of the oven" taste. 

Ingredients: 

3/4 cup Almond meal (see homemade almond milk recipe to make your own)
3/4 cup Raw Oats

1 large Banana
1 Egg
2 tbsp Coconut Oil, melted in microwave for 20-25 seconds
1/3 cup Almond Milk

1/3 cup peanut butter 

1/4 cup  non fat Greek yogurt 

1 tsp Baking Powder
1 tsp Cinnamon
1/4 tsp Sea Salt
1 tsp Vanilla Extract
2 tbsp honey

Optional toppings or stir ins:  cranberry, blueberry , shredded coconut ,  dark chocolate  chips 

Directions:  

Preheat oven to 400 degrees. 

Mix all ingredients in blender then stir in any additional fruit.

Spray muffin pan, pour batter in about 3/4 full, and sprinkle on additional toppings.

Bake for 15-17 minutes.

Blueberry Oatmeal Pancakes

Blueberry Oatmeal Pancakes are a great way to start the day. The ingredients may seem a little strange, but it sure does make a tasty pancake! This protein packed pancake is a great twist on a favorite comfort food, and unlike your normal sugar filled pancake it will keep you energized all morning. 

Recipe:

• 1/2 cup raw oats

• 1 small banana
• 1 egg

• 1/4 cup fat free cottage cheese
• 1 teaspoon baking powder

• 2 tablespoons unsweetened vanilla almond milk

• Dash of cinnamon

• 1 cup blueberries

Mix all ingredients (except for blueberries) in a blender. Use non stick spray on your skillet then pour batter. As the pancake is cooking place the blueberries on top. Flip the pancake when it begins to bubble. 

Topping options:

• peanut butter
• honey

3 Ingredient Ice Cream

Oh my goodness I am in love--This is the newest answer to my late night sweet tooth.

all you need:
1 frozen banana
1 spoonful peanut butter
1 splash almond milk

Let the banana thaw for a few minutes then cut off the peel
Blend all ingredients together for about 20 seconds(or until you see the ice cream consistency)

I was blown away by the fact that this actually looked and tasted like ice cream. This banana ice cream was the perfect sweet tooth tamer. I hope you enjoy as much as I did!

Shrimp Curry Soup

Soup is quite possibly the only thing that I am still enjoying about this cold and wet weather! Since the cold has lasted longer than usual, I've been trying more soups than ever. This shrimp curry soup has been one of my favorites. 

Ingredients

1 red bell pepper, sliced

1 zucchini sliced 

1 cup shredded carrots 

1 jar Thai Kitchen Red Curry Paste

1 can light coconut milk

1 cup vegetable broth (light sodium)

1/2 pound shrimp

Brown Rice noodles

Garnish: Cilantro 

Directions:

• Saute the bell pepper, zucchini and carrots in 1/2 jar of red curry paste.
• While the vegetable are cooking saute the shrimp and boil the noodles separately.
• Mix the coconut milk and vegetable broth in with the vegetables.
• Stir in another spoonful of the curry paste.
• Add the shrimp and noodles to the soup.

Garnish with cilantro and serve!

The Good Kind of Fat

Over the years fats have gotten a bad rep. The grocery aisles are lined with items that advertise "reduced fat" or "fat free." The truth is that not all fats should be avoided. The plant based fats in foods such as avocado, nuts, and olive oil can actually provide a wide variety of health benefits when consumed in moderation.

Avocados can improve your well being in many different ways. They contain mono saturated fat and antioxidants such vitamin E and vitamin C. The avocado is said to promote heart health through lowering "bad" cholesterol and increasing "good" cholesterol. Also, in moderation mono saturated fats are used as energy rather than stored as fat, so eating avocado can keep you satisfied longer and curb your appetite.  In addition to heart health and weight loss, avocados can help skin complexion and reduce risks of diabetes and arthritis. Definitely a good kind of fat; right?!

Avocado is easy to include in many meals. It goes great on salads, sandwiches, smoothies, or even just plain. 

Try this HOLY GUACAMOLE recipe! Sure to be a crowd pleaser!! 

ingredients:

2 ripe avocado


2 tbsp fresh lime juice


1/4 cup fresh chopped cilantro


1/2 red onion

1 roma tomato

1 fresh jalapeno 
1 clove garlic, minced


You can't mess up guacamole! Add or take out whatever you would like. 

Directions:

Take the skin and pit off of the avocado. Dice all toppings. Mash avocado with a fork and then mix in toppings. Add a pinch of salt and pepper if needed. 

 ***Carrot chips are a great healthy dipper!!****

Monday Motivation Board

Happy Monday Friends! 

I’m kicking it off with a few of my favorite tid bits. I stumbled upon some quotes that provoked thought and thankfulness, and it’s got me ready to face this week with full force! Monday marks the start of a new week and a new chance to chase your goals. Take some time out of your day to collect your thoughts and decide what you will do to make this week meaningful. 

xo

quote sources: http://thecolorrun.com/blog/ready-set-goal/http://2013yearoflettering.tumblr.com/post/48810497868/day-109-dont-save-things-for-a-special-occasionhttp://theinspiredroom.net/2014/07/23/seven-year-blogging-anniversary-and-huge-announcement/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+wordpress/woWq+(The+Inspired+Room)http://theberry.com/2013/06/06/morning-coffee-38-photos-15/mc-random-20-422/

Avocado and Sweet Potato Salad

We all have those crazy days when there are a million things going on, and there is just no time to go to the grocery store. I was having one of those days and just throwing random things from the fridge into a salad, and I was pleasantly surprised with the results. This avocado sweet potato salad is a great combination of sweet and salty, and it is so simple to make. 

ingredients: 

baby spinach leaves 

avocado 

sweet potato 

feta cheese 

cinnamon 

salt 

balsamic dressing [I used peach balsamic but any dressing will work] 

Directions:

• wrap the sweet potato in saran wrap and heat in microwave for 5 minutes 
• while the sweet potato is cooking mix together spinach avocado feta and dressing 
• place diced sweet potato on top 
• add cinnamon and a dash of salt 

Enjoy! 

Homemade Almond Milk

If you are a fan of almond milk,  try this simple recipe at home. It's delicious and relatively inexpensive to make many batches. I love using my fresh almond milk in my coffee and smoothies. Also, the almond meal left over from the milk makes fabulous muffins! 

Directions: 

Soak one cup of almonds in four cups water for 24 hours. 

Next day:

Strain the almonds.

Put almonds and four cups fresh water in blender.

Blend for two minutes.

Use a cheese cloth to strain the almond milk.

((What is left in the cheese cloth is your almond meal. Squeeze out excess milk, let it dry, and then store in ziplock bag in fridge.))

Options:

Add vanilla extract, honey, and cinnamon to sweeten your milk 

Stay tuned for great smoothie and muffin recipes using the almond meal and milk! 

Chicken Salad

Chicken salad lovers: I’ve got good news! This week I tested two fabulous nutrient-packed chicken salad recipes. One recipe appeals to the garlic and spice lovers, and the second recipe has more of a sweet side.

Zesty chicken salad

1 shredded chicken breast

1 handful shredded carrots 

1/2 yellow bell pepper diced

1 celery stalk diced

1/2 avocado 

mix in:

1/2 cup Greek yogurt 

garlic powder to taste

minced onion to taste

dash cayenne pepper

1 spoonful diced jalapeños 

Sweet chicken salad

1 shredded chicken breast 

1 celery stalk diced

1 small handful slivered almonds

1/2 cup grapes

1/2 apple 

1/2 cup Greek yogurt

Add or drop ingredients as you like. You can’t mess up chicken salad! Both chicken salads are great in a lettuce wrap or on top of an avocado half! Enjoy!