Beach/Travel workouts:

So maybe you plan to workout when you travel, but then all you could really think of was to go for a run…I mean, who wants to think too hard when on vacation or away from home? I often post workouts that I think people will be able to do with minimal to no equipment. Below is another set to get you through a week away (and I’ve worked them out so that you are working opposing muscle groups on back-to-back days):

DAY 1 -
Walk/run/bike for 10 min.
Then do 25 reps of each:
squats with hands above your heart
pushups
boat pose & crunch
Do 3 rounds of this. Walk/Run/Bike again for 5-10 min. Then go 3 more rounds for a total of 6 rounds or 150 reps. Stretch when done.

DAY 2 -
Go for a jog and everytime you hear the chorus (of whatever song you are listening to at the moment), stop and do 10 jumping lunges. Continue with your jog, stopping for a set of 10 single lunges every minute or so, until you have done 10 sets (100 lunges). Then turn around and head back the direction you came from, repeating the sequence of 10 jumping lunges at every chorus, until you have completed 200 total. Stretch.

DAY 3 -
Set a timer, use the GYMBOSS app, or a stopwatch. For minute 1, count how many burpees (yes, with a pushup) you can do. Minute 2, how many heel press to the ceiling with a corkscrew (lying on your back) can you do. Continue the timer for a total of 14 minutes, trying to keep your # of reps for each exercise every minute. After 14 minutes, stretch.

DAY 4 -
For one hour, do a cardiovascular activity that you enjoy at a moderate pace. I went for a bike ride outside. But you could swim, wog, run, or do cardio machines. Your heart rate should be high enough that it’s hard to talk or carry on a conversation, but low enough that you try. :)

DAY 5 -
Break out the app called 7 Minutes (totally free). It tells what exercise to do when for a total of 12 bodyweight exercises (all you need is a chair) for 7 min. The great part is that if you want more, then repeat 3- or 4 times through. Then download the app, Yoga Studio ($2.99 and totally worth it if you don’t like to spend an hour and half doing yoga, but know that you need to!). I LOVE to do the Intermediate Combination for 30 min. You can choose 30 min, 45 min, or 60 min. You can also choose your level – Beginner, Intermediate, or Advanced. Great app. You won’t be sorry.

Good luck and post a comment to let me know how it went.

Healthy snack ideas when you are in a pinch

ok, there are several versions of paleo out there.  I’m not exactly sure which one you are sticking with.  The first time we did the Whole 30, that was probably the most radical one out there.  My favorite is http://www.health-bent.com/

Anyway, I digress, all I mean to say is here are some ideas when you are in a hurry, or stuck at a doctor’s office, like I was today for over TWO hours with a small child…:)

  •  a baggie of nuts – mixed, any kind you like and throw in some seeds – sunflower or pumkpin (pepito). They don’t melt in your car or purse.
  • KIND bars – check out the ingredients — I can pronounce them and I know what they are!
  • FOOD SHOULD TASTE GOOD chips – with a black edge around the bag. Ingredients: brown rice, flax, sesame and sunflower seeds and quinoa…and they taste good! I use these with salsa.
  • piece of fruit and handful of nuts.

What are yours???  Please share…

Kristin’s Chocolate Avocado Mousse

Kristin’s Chocolate Avocado Mousse 

2  avocados

½ cup unsweetened cocoa

½ cup honey (I used raw, organic, but probably doesn’t matter)

2 Tablespoons coconut oil

1 teaspoon vanilla

 

Blend in food processor and wahlah, chocolate mousse! Top with raspberries.

Below is recipe for coconut milk whipped cream (I didn’t make this but sounds yummy).  My friend tops with pistachios.

 

Ingredients

  • 1 (403mL) can organic full fat coconut milk
  • 1/8 tsp vanilla extract (optional)
  • 1/8 tsp cinnamon or freshly grated nutmeg (optional)

Instructions

  1. Refrigerate can of coconut milk for at least 2 hours (best if refrigerated over night).
  2. Open the can and scoop out thickened coconut cream on top into a medium bowl. Drink the coconut water at the bottom, or save it for a smoothie.

3.      Add cinnamon and vanilla if desired, and whip coconut cream with a wire whisk until it begins to thicken.

 

Dinner ideas…paleo style

So when I do this boot camp, I am usually working a job and a half, and more than a little pressed for time.  However, this go around, I have some free time.  What a blessing.  Free. Time.  Wow.  So this afternoon a good friend who has a HUGE garden generously sent over 2 baskets full of vege    tables – what great timing.  I got to work this afternoon and made several items:

1. Cauliflower Rice (my 2 girls think it is rice) with onions, zucchini, and peppers – cooked in coconut oil.  Click here for a basic recipe that you can try your own twist on.

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 I served it with mahi mahi.

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2. Squash Casserole – paleo style.  This was new to me, but I miss my great-aunt’s awesome squash casserole, and I would make this one again. Click here  if you want to try it too.July 2014 087

3. Homemade Spaghetti Sauce in crockpot, ready for tomorrow night.  Full of tomato chunks and herbs straight from the garden with organic, grass-fed beef.  Will serve tomorrow with spaghetti squash (which again my sweet children actually believe is pasta, as long as I hide the squash skin before they enter the kitchen).

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Most grocery stores are selling coconut oil now, but Trader Joe’s is the only place I can find it in a spray can – great for eggs/omelets etc.

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What new things have you tried or are you going to try this week?  Please share!

Smoothie recipes to try

I get asked all the time, “What do you put in your smoothies?”  I usually reply, “Whatever I happen to have in the fridge or freezer.”  This is met with unhappy responses from those of you who are looking for an exact recipe and aren’t quite sure if there is a recipe combo that works for you, if you are one of those, here you go:

http://paleogrubs.com/smoothie-recipes

Places around here that sell smoothies ready to go for when you are on the go:

Tropical Smoothie – Tega Cay, SC (but it’s a chain! http://www.tropicalsmoothie.com/ ) and you can always ask them to hold the turbinado sugar – tastes just as good! My fav? The ISLAND GREEN.

Smoothie King is not usually recommended for those on paleo…can’t quite figure out what is in those!  just sayin…

A sample day of clean eating: a guide for tomorrow if you need

Here’s a sample day with ideas for you:
 I usually start with a banana.  After my workout, I have a coffee (w coconut creamer or half & half – we can discuss tomorrow), some kind of eggs, and make a huge batch of smoothies and put into mason jars so that I don’t starve this week.  Mason jars go in the fridge for in between meals the next couple days.  Speaking of eggs, I started making “Egg Muffins” – mix up a batch of scrambled eggs/ whites/ omelet that you like.  Spray a muffin tin with cocounut oil or olive oil.  Pour egg mixture in and bake for 20 min.  See more details and ideas what to add to your eggs here:
 
See more at:
 
Morning snack: handful of nuts with a piece of fruit or cut veggies.
Lunch – salad with pecans, veggies, avocado and chicken.  Balsamic vinegar dressing (recipe on the blog to your left)
Afternoon snack: smoothie 
Dinner: fish, sweet potatos + one more veggie.
Dessert: watermelon or an orange
 

Boot Camp next week! July 7th-11th

Happy July 4th! Meant to send this out yesterday, but Tropical Storm Arthur had other ideas while I was here at the beach… :)

So next week – 5 day boot camp Monday through Friday:

  • 5:30am or 6am? – will go with majority here…
  • 8am
  • and possibly a 5pm (again will go with majority here, so send me an email or make a comment so I know what you want)

 

What does this commitment entail? Well, clean eating cleanse for the 5 days as well as 30 min. workouts each day from Monday through Friday.  What does the clean eating cleanse mean we eat???

  • Meat/Fish
  • Veggies
  • Fruit
  • Nuts & seeds

No sugar, alcohol, gluten, or really anything out of a package…can you handle that?! Of course.

At home workout with dumbbells –

After warm-up, perform 5 reps of each, then 10 reps of each, the 15 reps of each, and end with 20 reps of each exercise in PART 1:

  • Overhead press with squat-twist
  • upright row with a plie squat
  • reverse lunges with a row (each leg)

Then perform 5 reps of each, then 10 reps of each, the 15 reps of each, and end with 20 reps of each exercise in PART 2:

  • Wall squat (45 degrees) with a bicep curl
  • Tricep kickback with balance (standing on 1 leg)
  • forward lunges with dumbbells on shoulders

Lastly, perform 5 reps of each, then 10 reps of each, the 15 reps of each, and end with 20 reps of each exercise in PART 3:

  • Deadlifts
  • 1 arm ankle reaches (lying on back) each side

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