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Athlete Mindset Work Book

 

athlete mindset

ABOUT THE WORK BOOK

This Athlete Mindset Workbook guides you in simple and practical ways to help you learn how to excel in your training, your performances and your life so that you can live your dreams. By answering the reflective questions provided in this Athlete Mindset Workbook and by acting on your positive intentions, you can turn challenges into focused opportunities in every part of your life. This will free you to succeed in your training, your performances, and your life.

TERRY ORLICK / AUTHOR

 

A world-renowned author and high performance focus coach who has committed much of his life to discovering and sharing effective ways to enhance personal and performance excellence. Terry has helped people of all ages learn to focus in more positive and fully connected ways that free them to be better learners, better and more consistent performers, happier people and contributors to a better world. His extensive terryphotoongoing consulting work with high performance athletes, Olympians, professional athletes and high level performers in many different domains began many years ago and continues today.

He has written over 20 books including In Pursuit of Excellence (4th edition, 2008), Positive Living Skills: Joy and Focus for Everyone (2011), Happy Living Skills: Teachers and Parents Guide (2014),Embracing Your Potential (1998), Cooperative Games and Sports (2006), Psyching for Sport (1986)and Every Kid Can Win (1975).

Dr. Orlick is a long time Professor in the Faculty of Health Sciences in the School of Human Kinetics at the University of Ottawa, Canada where he continues to teach courses in Applied Sport and Performance Psychology and Quality of Living, conduct applied research on Performance Excellence and Quality Living, and share his simple wisdom with others around the world.

FATIMA LEITE KUSCH / AUTHOR

fatima

Fatima Leite Kusch is the visionary behind Team Blessed Bodies, a growing sisterhood of competition athletes and models who are beautifully fit and share a positive mindset.

A Canadian fitness talent, she is a WBFF Pro Diva Fitness Model, Contributor for Strong Fitness Magazine.  She has earned two pro cards and one world title on stage and has appeared in publications such as Oxygen, Inside Fitness and Fit & Firm, as well as  advertisements for Asics.  She is also the founder of Blessed Little Sisters, a non-profit teen athlete scholarship program.

Committed to the balance between health, strength, and beauty, she’s created unique programs for clients around the world through FitnessPrint, an online system that offers exercise, diet, and wellness advice to everyone from absolute beginners to professional athletes.

THE ATHLETE MINDSET WORKBOOK is a cherished project created for and inspired by her team.

LESLIE LEWIS, MFA / AUTHOR

leslie

Leslie Lewis is a multifaceted creative artist and producer who is passionate about fitness.

As a writer/performer, she is best known for creating and starring in MIRACLE IN RWANDA, a one-woman show that she has performed on every continent except Antarctica.

Currently, she is the producer and lead actress in WITH CHILD, an indie film that was shortlisted for Critics Week at Cannes and began its festival run at Busan, the largest film festival in Asia.

Leslie is a proud member of Team Blessed Bodies, competing in the CBBF in the Masters Bikini division, and a FitnessPrint client since January 2010. She is also a certified yoga instructor.

Finally, Leslie earned a BA from Harvard University, and her MFA in acting from UCLA School

Here are my thoughts and feelings about this work book.

I love it. Here’s why…This workbook is an amazing motivational tool. You feel like you have someone in your corner encouraging you and helping you to set real goals that fit your fitness level. Giving you time to think and journal your progress and help you achieve positive intentions. The interaction in the work book reminds you to Celebrate as you progress and work hard! I really love that. Who doesn’t need to be motivated and encouraged. Sometimes we focus too much on the final results and not the little things that keep us focused.

DSC_2164This truly is a guide to help you stay on track and get the results you need. With loads of great tips and knowledge along the way. Its like having a trainer, motivational speaker and a tutor by your side to guide you on your Athletic journey.

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I always feel like I do more if I document it, and with this work book I can see that this fits right into my lifestyle and mindset. I love to make to-do lists to get all my chores for the day completed. This book has the same principle behind it. Do the work see the results.

To get your own Athletic Mindset Practical Step by Step Guide, this book can be purchase on Amazon. This book was given in consideration for a review, however all opinions expressed are those of my own.

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Recently I tried something new. Diana from Aloic contacted me to see if I would like to try their Aloe Vera Drink. I said Yes, Please. So she sent me a few bottles to taste and experiment with. But before I get down with a review, I wanted to share some information about Aloic with you from their Website. Check them out here. 

Here’s Their Story: This is taken directly from their website. At Epicurex LLC, we are devoted to sharing the exotic tastes of Asia with the rest of the world. We are proud to produce only drinks of the highest quality, freshness, and authenticity, using only the best all-natural, USDA organic ingredients that taste great and contribute to a healthy lifestyle.

That has been our mission since we started our company: to create superior beverages that taste like sea breeze and sunshine. And here in South Florida, we’re doing just that with Aloic™, a tasty fusion of certified organic aloe juice and pulp, with no preservatives, nothing artificial, and no high-fructose corn syrup – just plenty of flavor.

We invite you to get to know us – and our products – better. We think you’ll find that we’re just what you’ve been searching for: all natural, all delicious, and all about healthy living, wherever you are.

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Here’s some additional information taken directly from their webpage:

TOP REASONS TO DRINK ALOIC

Aloic™ is good for you — really, really, good for you. Aloe Vera can aid digestion, and even help you lose that pesky belly fat.

It also tastes great. The real aloe pulp in Aloic™ adds yummy texture, and you’ll know you’re drinking more of the good stuff that’s also good for you.

It’s all natural, too: certified organic aloe and pulp, no preservatives, nothing artificial, no high fructose corn syrup or fake flavors or colors. And Aloic™ is only 60 calories per serving.

Your kids will love the taste of Aloic™, and it’s a much better choice for them than those soft drinks or sugary fruit juices they usually go for. Tuck one into someone’s lunchbox, today — maybe even your own.

Another great reason to drink Aloic™? Aloe vera can help you to live longer. It’s true: Published studies have shown a 10 percent increase in lifespan, as well as beneficial effects on age-related illnesses. Aloe contains glycoproteins and polysaccharides, which aid the healing process and stimulate cell growth and repair, so you can start feeling good all over.

But the top reason to drink Aloic™ is the way you’ll feel when you make it part of your healthy lifestyle — but we can’t tell you about that; you’ll have to experience it for yourself.

So go ahead. Try it. Love it. And feel the benefits of real, organic aloe vera as they go to work for you.

So now to the fun part, reviewing Aloic.

I am not shy with my option and I must admit, I love to try new things! So first I tried Aloic right out of the bottle after a 45 minute walk on the treadmill. I was thirsty and my throat was dry. I immediately noticed the natural sweet grape flavor, and liked it very much, but what I really enjoyed was the pulp texture in the drink. So refreshing. So after a few swigs, my thirst was quenched, and I was ready for an after workout smoothie. So I grabbed some frozen fruit from the freezer and pulled out my smoothie blender, along with my favorite protein powder and of course the rest of my Aloic Aloe Vera Drink.

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Aloic Aloe Vera Smoothie

  • 1 to 1/2 Bottle of Aloic Aloe Vera Drink
  • 1 Scoop Protein Powder
  • 1 Handful Frozen Raspberries
  • 1/2 Frozen Banana

Blend for 45 seconds and enjoy. If using fresh fruit, just add 2 ice cubes.

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I so enjoyed trying Aloic, thank-you Diana you were right it really is a great replacement for soda and can develop into a healthy habit!

If your interested in finding out more on Aloic, go on over to Twitter @aloicdrink

I received two bottles of Aloic to sample from the company, and I am sharing my honest opinion in this post.

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Cheers.

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Last week my best friend Jody put in a request for a virtual meal.  Jody lives in Miami and I was so excited she asked me to make this, because it has been a long time since I made them, and I love them. Jody has been my best friend for 13 years and I value her friendship more than words can say. She moved to Miami from Michigan a few years ago for an amazing job opportunity, I miss her everyday, but she is my forever friend and distance does not change our friendship.

So after work I ran out and got some ingredients and made her request. Chicken Lettuce Wraps.

This is an easy, fast recipe.

Lots of healthy ingredients.

Cooking time was less than 8 minutes.

Made a fresh salad to go along with this light dinner.

Yummy, crisp and light.

Love the crunch from the water chestnuts. Amazing how much flavor they absorb from the sauce.

Also made my new favorite dessert. I just love me some Chobani Cheese Cake.

Chicken Lettuce Wraps

Adapted from Real Simple. 

Ingredients

  • 3  tablespoons  low-sodium soy sauce
  • 3  tablespoons  honey
  • 2  tablespoons  canola oil
  • 1 1/2  pounds  boneless, skinless chicken breasts, cut into 3/4-inch pieces
  • black pepper
  • 2  cloves garlic, finely chopped
  • 1  tablespoon  grated ginger
  • 1  bunch scallions, trimmed and sliced
  • 1  8-ounce can sliced water chestnuts, drained
  • 1/4  cup roasted chopped nuts
  • 1  small head Boston or Bibb lettuce, leaves separated
  • Garnished with mung bean sprouts

Directions

  1. Combine the soy sauce and honey in a small bowl. Set aside.
  2. Heat the oil in a large skillet over medium-high heat.
  3. Season the chicken with ½ teaspoon pepper and cook, stirring occasionally, until it begins to brown, about 3 minutes.
  4. Lower heat to medium and stir in the garlic and ginger. Add the scallions and cook for 1 minute.
  5. Stir in the water chestnuts and half the soy sauce mixture. Continue cooking until the chicken is cooked through, about 4 minutes. Remove from heat and sprinkle with the chopped nuts.
  6. Divide the lettuce leaves among plates and spoon the chicken over the top. Serve with the remaining soy sauce mixture for drizzling. Top with mung beans sprouts for garnish.

Jody I hope you enjoy your virtual meal! I had fun making them. 

I also just found out yesterday that Jody is coming back to Michigan for the Thanksgiving holiday for a visit. Her family still lives in Michigan and when she comes to visit her family, they welcomes me into their home like I am part of the family. So I am over the moon with excitement that I get to see my Jody in 146 Days. Jeff and I went to Miami in March to visit Jody, so this is quite a treat that I get to see her twice in one year. 2012 is turning into an amazing year. Love you Jody.

Now onto a Fitmixer update.

So I have been doing the Fitmixer Bootcamp since May 14th. and we have just passed the 1/2 way mark. We completed a fit test on our first day and again at the 1/2 way point. I am happy to report that I was able to complete with ease several additional reps to each task. One exercise that I was really happy with seeing an increase was the Burpees. I did an additional 5 reps with ease and really felt like my form was solid the entire time, where the first time I felt like I was getting really sloppy towards the end.

So in addition to the workouts, I also walk a local farm trail which is a 2 mile walk. I walk it most weekdays and it ends up being a nice 30 minute walk. Walking helps keep me stretched after a good boot camp workout.

Question of the Day:  What’s you favorite workout right now? I am loving my boot camp workouts.

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I took all these pictures on my Blackberry phone, really happy how clear the pictures come out. Just wanted to share a walk/hike I took with my husband and my dogs on the farm trail. I am lucky that I live near a farm and the owners like for people to use the trails. My dogs love the hike and they know that after the hike we go and feed the chickens, I love visiting the Lovely Ladies.

A while back I posted a walk on the farm called I hiked. Well after Hiking the Flat Iron in Boulder, I feel like my Michigan trail is now more of a walk/hike in comparison.  But a walk is a walk and I love walking outdoors.

Kind of obsessed with taking pictures of shadows.

This years crop is going to be field corn, and field corn gets super high, so I hope to show the progress the corn is making. I walk this trail often so I will keeping posting pictures and share them. Last years crop was soybean and they are not as exciting as the corn is, as far as the growing process goes.

Stuart loved the trail. He smells and marks every thing.

Killian always leads us, he gets the long lead leash for farm walks.

Stuart gets tired on this walk, but he really pushes through it like a stallion.

So after the walk we headed to see the Lovely Ladies and give them my kitchen scraps, some bread and some shredded carrots. I love to feed the ladies, they really are beautiful.

They love human visitors. The dogs stay in the car, they stress the chickens out so we only let the dogs watch them from the car.

Then we headed home. Saying good-bye to the farm. I love being out on the farm.

But we left with a treat. Fresh asparagus that the farmer had on his personal vegetable plot. Score.  I think foods from the farm that are fresh always taste better than the vegetables I get from the grocery store. I am very excited that after Memorial Day my Friday Farm Market opens up. All the products sold are from local farms in my area.

Had a great day, perfect weather, and stayed active.

Question of the Day: Do you notice the taste difference from fresh farm foods over store-bought foods?

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Had a great Saturday for many reasons. I did one of my favorite things, I Hiked.  After a hearty Instant Oatmeal Pancake, Jeff and I took a nice long hike at a local farm. Here’s the Instant Oatmeal Recipe and Directions.

Ingredients:

  • 1 Packet Instant Oatmeal (any flavor)
  • ½ Banana , Mashed
  • ½ Teaspoon Baking Powder
  • ½ Teaspoon Vanilla
  • ½ Teaspoon Swanson Organic Cinnamon
  • 13 cup Egg Beaters Egg Substitute

Directions:

  • Mix and combine all ingredients.
  • Pour into non-stick skillet and when you shake the pan and the pancake moves, it’s time to flip.
  • Brown on both sides

     

The farm has a path that runs along the crop, it has not been planted yet, but they will be planting it soon. While we were walking a few of the farmers were out plowing the field.

There are also all these amazing trails through the woods just off the path.

We took a walk through the woods after we walked the path. We know the trails really well and only walk them when it is not hunting season. There are several hunters that hunt the property.

Today I felt brave and climbed up a tree stand. Well almost to the top. I was a bit freaked out about being up so high.

Jeff waited patiently for me to test out my fear’s.

I never realized I had a fear of heights, I normally don’t but I guess the climbing combined with the height is really what got me. I climbed to the top step, but could not step onto the deck, I just took a few pictures and stepped back down the latter really slowly.

I just love hiking through the woods and along the path’s I really cannot think of a better way to spend the day with my husband.

No rest day for the farmers, they always seem to be in the fields this time of year.

We got a bit dirty on the trail, but it was worth it, I had a blast.

I also planning on hitting the trails as often as I can before the Blend Retreat, it’s less than 3 weeks away now. We have a planned hike on the retreats agenda and I want to be ready for it. It always seems like Hiking engages different muscles than walking and the elliptical machine does. So getting a few hikes in before should help.

I’m attending Blend Retreat 2012.

Question of the Day: If you could choose, would you rather Walk, Run or Hike? 

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So it’s already mid-week, and I am not sure how it went by so fast, but who am I to argue with time.

In other news I am so happy that my Treadmill is Back on Track. A few week’s back the track on my treadmill took a turn for the worse and I had to stop using it. The bottom backing on tread was shredding and it was starting to jam up in the motor. After looking into it, I realized that I could get a replacement track. So that’s what I did. I love my treadmill and the thought of having to invest in a new one was not what I wanted to do at this time. So getting the replacement belt was the best option.

The process of changing it out was more than I thought, but was not a problem for my husband. He unscrewed this and loosened that and pulled tools out of his tool box and made grunting noises and the next thing you know the belt slid off and we could slide on the new one, I actually helped with that part.

The old track was really beat up and shredding in several places, more so than I could see before taking the belt off, but the new one is on, and now I have to break it in. I can only say this, Hooray.

This also came just in time for my Best Body Boot Camp Program. I was hoping that I could alternate Elliptical and Treadmill for the Cardio portion of the Program.

BEST BODY BOOTCAMP

As far as Boot Camp is going, let me say this, I love it. I am being introduced to exercises I normally would not attempt. Plus I am actually using my home equipment and I am having fun and learning to push myself. Being a part of a big group like this is really exciting, I am meeting other bloggers and readers. We’re all supporting each other via Social Media and keeping each other posted on what we liked and how it’s going for each of us.

I also have a great support system at home, and I have started to include my dogs in the Boot Camp.

They are getting daily walks and we’ve cut back on their treats.

Look at these little faces.

They love carrots, and that has been a reward for them instead of dog biscuits.

They go cuckoo for carrots.

Wanting a healthy snack for myself that was salty, I remembered a recipe I had for Roasted Chickpeas. I like to keep healthy fun snacks on hand so I don’t make poor choices.

Ingredients

  • 1 (12 ounce) can chickpeas (garbanzo beans), drained
  • 2 tablespoons olive oil
  • salt (optional)
  • garlic salt or garlic gold nuggets (optional)
  • cayenne pepper (optional)

Directions

  1. Preheat oven to 450 degrees F.
  2. Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and season to taste with salt, garlic salt/garlic gold nuggets, and cayenne pepper, if using. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully the last few minutes to avoid burning.

I used a high sided cookie sheet for these.

 They get golden brown and some of the little buggers even popped like popcorn, scare the heck out of me.

In the end they are so taste, they are soft in the center and they just sort of melt when you eat them.

I’m keeping a container with me to snack on through out the day.

Hope your having a good week so far! It’s 60 degrees here in Michigan and everyone I have talked to and seen has been in such a great mood, funny how weather really does affect our moods. 

Question of the day: What’s your pets favorite treat? 

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Anytime I catch myself saying I can’t, I give my self a challenge. When the weather starts to get cold and during hunting season, I stop walking my hiking trails. I normally do my hikes in the mornings before the temperature and humidity levels get to high and before I go into work. Well in the winter I get lazy and do my workouts after work in my home. The other day I caught myself telling some one that I can’t workout before work.

After I said it, I wondered why can’t I. Well the only answer that I could come up with was that I don’t like to wake up early, and I have convinced myself that I get a better workout after I have worked all day. Well that’s not good enough, that’s a weak excuse. So I challenged myself, to wake up an hour earlier and do my cardio in the morning.

So this morning I woke up an hour early and did a 45 minute power walk on the treadmill. I’m so glad I did, I felt great all day. Now I just have to see if I can keep this up. It’s funny getting up in the spring, summer and fall is not a problem for me, like it is in the winter.

Last night I got to work on my weeks menu. So I decided on Tofu Tuesday.

Is it weird to say that I’m in love with my Tofu Press. Well I am. This little press is magical, it presses out the liquid in the tofu then it lets you marinate right in the container. It has a little lid attached to the bottom that seals it up tight while it marinates.

I combed through my tofu cookbooks for a new recipe, but decided to make my favorite, Roasted Lime Marinated Tofu.

When I got home from work I got my workout cloths on and got on my weights workout. Today is arms/shoulders/chest day and I had a plan ready to go.

Workout:

Set #1 (3 Sets of 10) (5 Pound Hand Weights)

  • Side Shoulder Raises
  • Bicep Curls
  • Hinged Row

Set#2 (3 Sets of 10) (5 Pound Hand Weights)

  • Front Raises
  • Tricep Kickbacks
  • Overhead Press
Set#3 (3 Sets of 12) (15 Pound Weight Bar)
  • Behind the Neck Shoulder Press
  • Chest Press
  • Upright Row
This workout got me sweating. I really concentrated on my form and did slow and steady movements. I’m also working on breathing, I noticed that I hold my breath during strenuous lifting. Here’s what the Livestrong Website has to say about breathing during weight lifting.
Breathing is an involuntary act, but when you are lifting weights, you may forget to breathe. Holding the breath, called the Valsalva maneuver after a 17th century Italian physician, is a common reaction to heavy muscular exertion. The Valsalva maneuver can have negative physiological consequences, so even if you aren’t sure if you are breathing correctly, when lifting weights just make sure to breathe.

Rhythm

The fundamental breathing technique during weight-lifting exercises is to inhale on the stretch and exhale on exertion. If you are performing an overhead shoulder press, the exertion phase is when you press the bar overhead. For a bent-over row, the exertion phase is when you are pulling the bar into your upper abs. The stretch phase is the lowering aspect of the movement.

When I got done with my weights I worked on dinner.  Thai noodles are the bomb, and they go great with Tofu. I added a scrambled egg for a protein punch.

I had the Tofu already marinating overnight.

Marinate:

  • 1 Tablespoon Oil, I used an Asian Stir Fry Oil, but Sesame Oil works great also
  • 1/3 Cup Lime Juice
  • 1/3 Cup Soy Sauce

After draining the marinating liquids I sliced the tofu into 6 slices and placed them on a cookie sheet. I placed the cauliflower on another cookie sheet and seasoned with salt and pepper and drizzled with olive oil. Then just roast the cauliflower and the tofu on 450 degrees for 35 minutes, each on their own cookie sheet.

Okay, it was not until I took the final picture of this meal that I realized that all the food was the same color. Not the most lively picture, but it sure did taste good and filled me up.

Some-days I just need a piece of chocolate. So for dessert I had a piece of the Rum Chocolate Turtles that my friend sent me.

Question of the day: What’s your favorite type of chocolate?

Check Ya Later.

 

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