{Challenge}: October Unprocessed

All right friends, I've decided to take part in a challenge with Eating Rules and would love for you to join along!  For some of you, this may seem like an impossible task, for some this may be something you already practice, and for others, I suspect it will be an opportunity to simply refine your current eating habits. Wherever your current diet falls, let this be a chance to clean it up and get on track with real food!

The challenge is this: Going the entire month of October with no processed foods

Of course, this poses the question: What defines processed? So here is a simple explanation taken directly from EatingRules:

Obviously there’s a wide range of implications in that word, and we will probably each define it slightly differently for ourselves.  My definition is this:

Unprocessed food is any food that could be made by a person with reasonable skill in a home kitchen with readily available, whole-food ingredients.

I call it “The Kitchen Test.” If you pick up something with a label (and if it doesn’t have a label, it’s probably unprocessed), and find an ingredient you’d never use in your kitchen and couldn’t possibly make yourself from the whole form, it’s processed.

It doesn’t mean you actually have to make it yourself, it just means that for it to be considered “unprocessed” that you could, in theory, do so.

Here’s the discussion from last year on the definition, and we’ll continue exploring it as October approaches.

So what do you say? Are you ready to commit to a healthier you? Let me know by leaving a comment (either here of via Facebook) that you're going to participate. And be sure to check out EatingRules for daily posts, tips and encouragement throughout the month! Remember, these things are always easier with support from others!

Of course I will also be posting updates and recipes, so visit frequently! Best of luck!!

Currently Loving: FiveFingers

Chris and I have already started our Christmas list and the first items on it are FiveFingers shoes! I've always been intrigued by their appearance, but I am officially sold after first, doing some research on their benefits and then, trying them out at REI last weekend. To put it simply, they are awesome!

They have come out alongside the theory that it might be better to run barefoot, as it promotes better foot mechanics. And I found this tidbit from the FiveFingers website really fascinating:

"The benefits of running barefoot have long been supported by scientific research. And there is ample evidence that training without shoes allows you to run faster and farther with fewer injuries. No footwear comes closer to recreating this natural sensation than Vibram FiveFingers®. It allows you to land on your forefoot, directly below your center of gravity, resulting in optimum balance, increased stability, less impact and greater propulsion. Running in FiveFingers delivers sensory feedback that improves agility and equilibrium and allows immediate form correction. In addition it stimulates and strengthens muscles in the feet and lower legs."

They are a little strange at first, but just in the few minutes I walked around in them I could already feel different muscles in my feet working! Now the only trouble is deciding which pair to start with!

Anyone else own a pair? I would love to hear your thoughts!

Not for the Faint of Heart

Last week I mentioned I was taking a hot yoga class this weekend and I wanted to share a bit of my experience with you. If you have never done Bikram yoga before, let me assure you, it is not for the faint of heart! While I absolutely loved it, don't let me fool you-it was intense!

Upon arriving 20 minutes early with an empty stomach, I was told that my yoga for the day would be to stay in the room for the entire 90 minutes-um, yikes! I must admit that it was tough feat adjusting to the 105 degree room while getting through all 26 poses, but when all was said and done, I felt invigorated, challenged and totally exhausted! I would rank it up there with one of the single most challenging exercises I've ever done, and one I will certainly do again!

And did I mention that studies have shown you can burn up to 630 calories an hour? And keep in mind these are 90 minute classes! Just be prepared to be drenched from head to toe by the time you finish (think hot sauna for an extended period of time).

All in all, I would definitely recommend trying one out if you're looking for something fresh to throw in your workout routine. Classes can be pricey, but look for local specials and keep an eye out for groupon and livingsocial deals like the one I found. That way if you hate it, you aren't out much money and you still tried something new. Happy exercising!

image/via

A Winning Combo

Ever wonder how to fuel your body after a great sweat session? Allow me to take the guessing away because I've got a delicious solution packed with good-for-you ingredients that is sure to restore those muscles and put some pep in your step!

Each month I expectantly wait on my Oxygen magazine to arrive and almost immediately flip to the shake of the month for some new smoothie inspiration. This month's may be my favorite yet! Behold, this simple 5 ingredient creation~


Peach-Ginger Recharger
Recipe courtesy of Oxygen

1 peach, pitted and chopped
1 1/2 tsp grated fresh gingerroot
1 cup low-fat buttermilk
1 scoop vanilla whey protein powder
ice cubes

Place all ingredients in blender and blend thoroughly. Makes 1 serving.

Good to know: Buttermilk has probiotic qualities, which help aid in digestion, nutrient absorption and also increase your body's defense against disease.

image/secretsauce

Worth Trying?

Have you heard about Sketchers Tone Ups? I hadn't, until recently anyway. And all of a sudden I am hearing about them everywhere! First my Mom was searching for them, then a cashier at Whole Foods mentioned them and last week after yoga several ladies were talking about them. One of them actually had a pair on and said they were the most comfortable flip flops she's ever worn and would probably never be able to wear anything else. Sounds pretty promising to me!

So now, not only is my interest peaked, but I am dying to buy a pair to see what all the hype is about.

So what's so special about the Tone Ups? According to the manufacturer, they are a fitness sandal that will shape you up while you walk, improve your posture, tighten up muscles, and reduce cellulite.

While I am not promoting getting your exercise from wearing sandals, I definitely think they are worth trying, both for the comfort and said improvement in posture.

I'm really loving these. They're cute, sensible and would be perfect to and from yoga!


image/sketchers

Clean Eating Snack Ideas

As I explained here, Clean Eating entails eating 5-6 small meals a day. Which means you should be eating about every 2-3 hours. Great news, right?! This will keep a constant flow of energy to your body and help you feel full and satisfied all day long.

I realize to most people this sounds like a whole lot of food, but trust me, when you begin to feel the benefits of steady energy throughout the day, you won't want it any other way!

I wanted to share some quick and easy clean eating snack ideas. The important thing to remember with your meals and snacks is to pair quality protein with a complex carbohydrate. This will ensure you stay full until your next meal!

Here are some of my favorite combos:

greek yogurt + fresh berries
cottage cheese + a few dries apricots
veggies + spicy hummus
apple slices + 2 tbsp natural peanut butter
tuna + Wasa crackers
almonds + grapes
air popped popcorn + 1 serving fruit
vanilla protein powder + blueberries + skim milk = smoothie
ww tortilla + 1 tbsp natural peanut butter + banana sliced
ww tortilla + grilled chicken (sliced) + shredded carrots and lettuce + hummus
hard boiled egg whites + old fashioned oats

As you can see, the options are endless and portable, making it easy to take them with you throughout the day!

Creating Healthy Habits

Well, June is over and it's time for a fresh new challenge! Sweating once a day served as a wonderful motivation booster for many of us, but why stop there? If you decided to take it on, good for you! You should now be in a habit of doing some type of exercise on a regular basis!

The funny thing about good habits is this: they always seem easier to break than they were to begin. So let's keep it up!

And why not add to it? Through the month of July I want to put another challenge out there. Let's create another healthy habit! This will be different for everyone, whether it's getting 7-8 hours of sleep each night, flossing every day, eating breakfast regularly or getting to the gym in the mornings, let's make the month of July about creating healthy habits!

Let me know what you want to tackle this month. I love to hear from you!

On Jillian

Just a few short months ago I became a fan of The Biggest Loser. I know, I know, a little late in the game! But after watching the show only once or twice, I was hooked. How can you not love a television show where people are getting their lives back and inspiring our ever-growing nation to get healthy?! Drama set aside, it really is a great show!

Anyway, what started out as a sheer annoyance of Jillian Michaels has actually grown into a fondness for her. I suppose because I have come to learn that everyone is motivated in different ways and all types of trainers are needed, I've learned to tolerate Jillian's drill sargeant techniques (obviously not a style I am inclined to). And somewhere over the last few episodes of Biggest Loser, I actually decided to watch her new show that premeired last night, Losing it with Jillian.

To be honest, I haven't decided if I like it or not. It might take me a few more hours to mull it over.

While on her website last night during the show (clever advertising!) I came across the Wellness Cruise sponsored by Jillian. Imagine going on a cruise that is not focused on completely indulging yourself (and inevitably gaining 5 pounds), but on renewing your health while getting in fun fitness classes, healthy seminars and tons of delicious cuisine that is actually good for you! Now that is the kind of cruise I could get on board with!

And on that note, I plan on reading her book, Master Your Metabolism, since I've heard such great things about it

Are you a Jillian Michaels fan?

The Good Stuff!

Did I forget to mention there are prizes involved in the Sweat Once a Day Challenge? Sorry about that! Let me indulge them to you with all the details.

Contest Rules and Prizes
To qualify, you must become a fan or “like” my Facebook page and either post what you did to sweat each day on my Facebook page, email me at katehansen3@gmail.com or leave a comment on this blog post.

I understand that things happen that we can’t always plan for, so missing a few days of this challenge will not disqualify you! Here’s how the tiers will work:

If you participate all 30 days of June you will qualify to win a free personal training session with me and a gift certificate for a 60 minute integrated spa massage at Geri’s Garden Spa!

If you participate 25-29 days of the challenge you will qualify to win a free personal training session.

If you participate 20-24 days of the challenge you will qualify to receive half-off of a personal training session.

Winners from each category will be randomly selected.

Additionally, sign up for 10 personal training sessions before June 30 to be entered to win the massage at Geri’s Garden.

*training sessions must be redeemed within 90 days, but can be transferred to a friend or family member. If you happen to be a winner and are not local, I would be happy to set up a phone consultation and e-training plan!

Feeling Unmotivated?

Over four years ago, on a road trip home for Christmas, I picked up a copy of Oxygen magazines Fat Loss special issue. I think I read that thing cover-to-cover...at least three times (while Chris was driving, of course)! Since that day, I have been a devout reader of Oxygen. As a personal trainer and fitness enthusiast I think it is important to note that Oxygen is unlike every other cheesy, trendy "fitness" magazine, which is why I choose to make it a part of my regular reads.

The message is simple: eat clean, wholesome food and exercise regularly. They make it very clear that fad diets or miracle workouts are not realistic.

As much as I love and know about fitness, at times I find myself getting unmotivated and bored with a routine. But Oxygen is like my workout buddy who alway re-energizes me and gives me great tips to keep my workouts fresh!

If you are feeling in a fitness rut or maybe you just don't know where to begin, I encourage you to pick up a copy today!

So...I got a job!

I seriously have not had a free minute to blog in the last 3 weeks! Two days after my last post I had the opportunity to apply for a job. I immediately jumped at the chance and sent my resume over the next day. I received a call the following day to interview that Friday! Well, as luck would have it, I got the job and started the following Monday, December 8!! So you see, my schedule and lifestyle have been radically changed, for the good of course.

So what's the job you ask? Well, I am a loan processor for a company called Cology. We process student loans. I actually have a bit of experience in this field from an accumulated 7 or 8 months of working at Wachovia during various break in college. I was informed about the job from a previous connection at Wachovia. It just goes to show you how important connections really are!

This may confuse you since I got my degree in Exercise Science and and I was previously teaching group fitness classes. Well, sometimes things don't work out the way you think:) You see, with the way the economy is going, TruFitness unfortunately couldn't afford to add on additional fitness classes as they had hoped. So, through much payer and conversation with the group fitness manager, I decided that I needed to focus on other things, like bearing some of the financial responsibility to our family. Thankfully, we ended on great terms and there is always a possibility of teaching part time later on. The really cool thing is, now that we have doubled our income, I am able to pay for additional certifications and join a great gym to stay in shape! My hope is that by mid to end of next year, I will be teaching pilates and/or yoga.

The bottom line is, I am loving my new job and have been given a renewed sense of confidence. Trust me, Chris never pressured me to find another job or anything like that, but he is constantly reassuring me that I have abundant talents and would be a positive asset wherever I am. That is definitely helpful!!

I must say, the first week of working 8 to 5 with a 45 minute commute each way caused for a little grumpiness on my part, but I quickly came to appreciate carpooling with my husband and taking lunch together:) Maybe I forgot to mention that our offices are across the street from each other! How lucky is that?! Getting to spend that extra time together during the day has made up for not having dinner on the table when he gets home and my grocery/laundry Mondays:( The adjustment has been smooth and I have had to remind myself how incredibly lucky I am to have a great job in this tough economy, plus getting a paycheck before Christmas! May we always remember how great our God is and count the abundant ways He takes care of us!

Now that you are all caught up:

Merry Christmas!! I hope it was amazing and you were in the presence of those you love! Chris and I had the best day! We had such a special morning with each other in our own home:) Waking up next to my new husband made for a wonderful start to our day!! We shared the rest of the day with our families (thankfully, they are so close we didn't have to travel!) And since we both had Friday off, we stayed in our pj's and relaxed all day! Talk about a great weekend!

Wishing you a great year's end!

Love and peace,
Kate