Tag Archives: Health & Fitness

May 28, 2014 · 3:14 PM

{Product Review} LYFT Energy Stick

Studying, errands, working out, cleaning the house and homework with the kids, typically have me begging for a power nap around 3 pm. Like typical adults, my day begins with a prayer in front of the Keurig machine as I look at the never ending list of tasks for my day. I try to avoid having coffee after noon but every now and then I give in and have some just so I can make it through my day.

I was recently given an opportunity from Fit Approach through their Sweat Pink Ambassador program to try a revolutionary new product called LYFT Clean Caffeine. LYFT Energy Stir Sticks are an innovative “clean caffeine” energy product infused with all natural caffeine from green coffee bean extract, along with vitamins A and B complex that provide a sophisticated energy experience. They contain zero calories, have a clean taste and can be used with a variety of different beverages from water to freshly pressed juices to coconut water and cocktails. The LYFT Energy Sticks contain no artificial flavors, sweeteners or preservatives and have the caffeine equivalent to one tall coffee.

Click here to compare LYFT Energy stick to other energy drinks on the market.

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Today was one of those days where I needed a “pick me up” so I decided to try one of the LYFT sticks. They are very easy to use! All you do is peel off the label, dunk it into an 8 oz drink of choice and then stir it around. I opted for water since I was running behind on my intake for the day and I wanted to see what kind of flavor it gave to beverages. I wasn’t a fan of it in the plain water, which was a little upsetting. It had a sweet, yet “off” taste to it, so I added a bit of juice to my glass and it was instantly better.  Within a few minutes I felt a nice little jolt of energy, without that jittery feeling I’ve had when trying energy drinks in the past.

If you are looking for a “clean caffeine” option to get you through the day or to replace soda and energy drinks, I would definitely give LYFT Energy Sticks a try. They are also the perfect on-the-go option and can easily be stashed in your gym bag, backpack or purse. PLUS…you can get FREE shipping by entering code WELCOME when ordering from their site.

What are your thoughts on energy or pre-workout drinks?

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*I received two LYFT Energy Sticks through Fit Approach, as a Sweat Pink Ambassador for review. I did not receive any monetary compensation. All thoughts and opinions are my own, honest account of the product reviewed.*

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May 8, 2014 · 12:43 PM

The Clean in 14 Detox

Clean in 14 Detox

Recently I was given the opportunity to preview Melissa Costello’s new book, “The Clean in 14 Detox“, which was just released yesterday!

I was first introduced to Melissa Costello of Karma Chow, and her recipes in Tony Horton’s book, Bring It, back in 2011, when I followed the cleanse for that program. I was intrigued by the approach and the benefits to following a vegan diet. I managed to stay vegan for 40 days before switching over to vegetarian for 8 months. I learned a lot about nutrition during that time period and it changed the way I looked at food. Meat was eventually added back into my diet, because….well….BACON! (nitrate-free of course)

When I heard about Melissa’s new book, “Clean in 14 Detox” I knew I had to check it out! Cleansing is a good thing, when it’s done correctly. It rids the body of accumulated slow poisons, which can make your metabolism sluggish, lead to stomach inflammation and digestive issues, as well as many other chronic issues and of course…unwanted weight gain. The approach taken in Melissa’s book will  not only flush your body of toxins, but it will free your mind of negative patterns and allow you to find balance in your life.

While there are many detox programs available, “Clean in 14 Detox“ is the only simple, 2-week plan that’s not about deprivation, frustration or living on shakes or pills. This cleanse is about enjoying delicious plant-based, whole foods that not only taste amazing, but will melt fat, curb cravings and provide your body with the natural energy it needs!

Sounds to good to be true right? Well, if you follow the plan, it’s not. We live in a society hooked on convenient, over-processed food, that is full of chemicals and sugars that we don’t need. The key to eating healthier is changing your relationship with food and Melissa has included everything you need.

  • Detailed shopping lists and mouthwatering mix and match meal plans for 14 days.
  • How to completely eliminate CRAP (Coffee, refined sugar, alcohol, Processed Foods) out of your life
  • How to banish you SAP (Sabotaging Addictive Patterns) that keep you on the diet rollercoaster
  • How to follow through on healthy eating as a lifestyle, not just another fad diet
  • Daily Action Steps to help you stay focused and motivated

This cleanse isn’t just about food, it’s about your mind too. I love that there are daily actions which include journal writing, reflection and even meditation. This book is truly the total package needed to deal with food cravings and sugar addiction, without wanting to kill everyone you comes into contact with, during the 14 day process.

The best part of this cleanse is that it offers a wide variety of delicious, unprocessed foods, like Baja-fajitas, chopped salad with creamy pepita dressing, coconut yam soup, oven-baked sweet potatoes and this yummy protein shake, which is from the Breakfast and Shakes section of the book:

Photo from KarmaChow.com

Photo from KarmaChow.com

Ruby’s Raspberry Dazzle Protein Shake
1 serving

Ingredients
1 1/2 cups almond milk
1/2 cup frozen raspberries
1/2 frozen banana
1/2 cup frozen strawberries
1 scoop vanilla protein powder
1 tablespoon raw almond butter

Directions
1. Blend the ingredients in a high powered blender until smooth and creamy.

 

If you are looking to kick your sugar addiction, increase your immunity, have better digestion, a more efficient metabolism and glowing skin, I highly recommend that you pick up this book, cut the CRAP and truly take a look at your relationship with food. I don’t think you’ll be disappointed.

Have you ever completed a cleanse? What kind of cleanse was it and how did you feel during and after?

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(I received one copy of Clean in 14 Detox from Dunn Pellier Media to review. All opinions in the post are my own, honest feeling on the item.)

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May 1, 2014 · 10:23 AM

Happy May!

It’s May 1st already…when did that happen?!

May is my favorite month. It’s my birth month, Mother’s Day, the weather gets warmer but not so warm that I melt as soon as I walk outside, and it also marks the month that I started my weight loss journey… 5 years ago.

Yup, that’s right. I made the decision to change my eating habits, start moving more and become healthy, 5 years ago! It honestly doesn’t feel like I’ve been at that long, and I think that is because I am still learning so much about being healthy. I am always trying new workouts, new recipes, new food and meeting new people who have a passion for different areas of health and fitness.

While I still have my fair share of body issues, I am very proud that I have stuck with this lifestyle for this long and that I have not fallen back into my bad habits, like I did so many times in the past. Yes, I’ve had my nutrition slip ups. Yes, I’ve been a slacker when it comes to my workouts, but I’ve learned to notice the behavior and quickly correct it, which is a huge reason as to why I have been successful this time.

To celebrate this milestone, I plan on incorporating more yoga/meditation into my routine. I always feel more relaxed and centered after doing yoga but I am not a yoga lover, so I always find an excuse to skip it. I’ll also be participating in the #50MilesInMay challenge that a friend posted on Instagram.

50 miles in may

 

If you would like to celebrate my milestone with me, start your own journey or just take your fitness to the next level, please join me on Facebook for this challenge. Prefer using Instagram or Twitter? Use the hashtag #50MilesInMay to document your progress and make sure you follow me! Even if you don’t run, please join us. You can begin with walking, work your way to power walking and maybe even finish up with a light jog. It’s about leaving your comfort zone and finding out what you are really capable of.

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April 28, 2014 · 11:26 AM

{Product Review} Vega Bars

Recently, I was selected to be a Sweat Pink Ambassador for Fit Approach and I couldn’t be happier. I have met so many fabulous, fit and strong women in this community and I love that we can all share our knowledge, motivate each other and support one another, as we conquer our workouts one squat at a time.

As an ambassador, I had the opportunity to participate in a campaign for Vega, which allowed me to sample some of their newest bars to hit the market…and man were they good!

If you’re not familiar with Vega, they offer plant-based, gluten-free, non-GMO, nothing artificial nutrition options. To view their guiding principles CLICK HERE.

 

Vega Bars

 

As you can see from the photo above, Vega truly has your day covered …and sometimes it’s even covered in chocolate!

The first bar I tried was the Vega Sport Protein bar in the Chocolate Mint flavor. It featured 15 grams of protein, 2.5 grams of BCAA’s and 2 grams of glutamine, which made it a great post workout option. Since your body needs fuel within a certain time period after a tough workout, these would be a perfect addition to your gym bag…because sometimes you need to run errands before going home, right?

vega sport protein

Post workout nutrition is important…don’t skip it!

 

Next up was the Vega Snack Bar! I love to snack and I know you do too. When I opened the box of treats Vega sent me, I couldn’t wait to tear into the Dark Chocolate Mixed Nuts and Sea Salt. I decided to show a little restraint and save it for when I was out running errands and feeling hangry. The snack bars are perfect for these scenarios! How many times have you been stuck in a long line at the grocery store and began drooling over the candy bars or chips they showcase up the registers? We work too hard to sabotage ourselves, so be prepared for when hunger strikes with a snack like this! Trust me.

Vega Snack

I always keep an emergency snack in my bag.

 

Then there are the days that are just hectic and start with time not being on your side. Thankfully Vega even offers Vega One bars, which are total meal replacements! This morning I had to grab a Chocolate Peanut Butter bar and it was goooooood. The Vega One bars are packed with 12g complete plant-based protein, 4g fiber, 1g Omega 3, 1 serving of greens, 1 billion dairy-free probiotics, 25 added vitamins and minerals and antioxidants. That’s pretty awesome considering all you have to do is unwrap and eat!

Vega One

Emergency carpet cleaning? Vega One can power you through!

 

The final bar I tried was the Vega Sport Energy Bar in Apple Cherry. There are days were I cram a run or a workout in wherever I can, because I have other things I need to tend to first. These days become tricky because I can’t time my nutrition properly. Having an energy bar like this on hand, gives your muscles the fast-acting, long-lasting whole food energy they need to endure. The energy bars contain 27g carbs from whole food ingredients, high and low glycemic carborhydrates for immediate and sustained energy, as well as 1g Omega 3.

Vega Sport Energy

Your body needs proper energy before you workout. Fuel it right.

As you can see, Vega offers a wide variety of bars to fit your daily nutrition needs. I really enjoyed the taste of all of these. Some were better than others, but that also comes down to personal taste. (I love anything with chocolate). For more info on these items, be sure to visit the Vega Blog.

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(I received a variety of VEGA bars from VEGA and Fit Approach to review. All opinions in the post are my own, honest feeling on the item.)

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March 31, 2014 · 1:05 PM

#PlankWithNikki Challenge

It’s the time again…

Time for me to challenge you with 30 days of something to make your body a little stronger!

Since I’ve had a good response to plank challenges in the past, I figured why not kick off the beginning of spring with one. For the next 30 days, I challenge you to follow the graphic below and do a plank-a-day, with the goal of being able to hold a 5 minute plank by day 30.

#PlankWithNikki Challenge

As you can see, I am not asking for much time per day. You can squeeze this into your day very easily, especially since most of the month only requires 2 minutes or less of your time. That doesn’t sound too bad right?

I will be posting a daily accountability post over on the Facebook Page and I invite you to check-in daily. Accountability is so important to staying on track. Plus, you just might inspire someone else to get their plank done, by posting about yours!

Use the hashtag #PlankWithNikki, especially when posting on Instagram. I love being inspired by others and would love to see what you are up to!

Questions or concerns about how to hold a proper plank pose? Check out this post from the archives or post a message to me over on the Facebook Page.

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March 1, 2014 · 3:14 PM

#FFMarchMiles = 100 Miles in March

I’m a believer that things come into your life for a reason and I received proof of that yesterday.

I’ve been day dreaming about running again. It’s been about 2 months since I’ve laced up and felt the wind on my face and I’ve been a little depressed about that. To me, there is nothing like the quality time I spend alone, with the sunshine and the fresh air, while pushing myself to new limits.

Last year I ran all winter and I loved it. I actually did better when it was cold out, but this year, the Polar Vortex temps have made it to dangerous (in my opinion) to go out and enjoy myself.

Yesterday, while checking Instagram, I saw that FitFluential posted a new challenge for March and the focus was running!

I instantly got excited about this, since I’ve been daydreaming about hitting the pavement again. I tagged a few runner friends I’ve met on Instagram and they all responded yes to the challenge, so I’m really stoked to have not only a goal, but a support and motivation team too!

#FFMarchMiles

The challenge is to walk, run or hike 100 miles in the month of March. I know that sounds like a lot of mileage, but it breaks down to 3.2 miles a day. They even made a training calendar that changes up the mileage and makes it super easy to know what you need to do each day! CLICK HERE FOR THE CALENDAR

If you would like to participate, use #FFMarchMiles when posting to Instagram or Twitter, because FitFluential has teamed up with Reebok for this challenge and two lucky participants will win some amazing Reebok gear!

Now grab your running shoes, find a sidewalk, trail or treadmill and get moving!

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February 28, 2014 · 5:30 PM

Sneak Peak: Brett Hoebel’s 20-Minute Body Workout

Brett Hoebel 20-Minute Body Demo

Back in January, I had the opportunity to head into NYC during the Polar Vortex, to workout with Brett Hoebel, again. For those of you who remember, Brett took my FlyWheel virginity last June, so I jumped at the chance to meet him again and learn more about his new 20-Minute Body workout.

As I entered the hotel gym where the demo was taking place, I received the warmest welcome from Brett and I was shocked that he remembered me from FitblogNYC as well as FlyWheel. I may have internally fangirled for a moment, but I kept my composure and happily engaged in some fitness talk with him and the other bloggers who were there for the small session. I was surprised by how intimate the class was. I was expecting a large group, but it was only myself, two other bloggers, Brett and his fitness model doing the workout (who was such a sweet person. I truly enjoyed chatting with her after class). In all honesty that made me a bit nervous because I couldn’t hide in the back like I normally do during group fitness events….I really need to get over this phobia!

During the first few minutes of the session, Brett went over the basics of this 20-minute program and explained what we would be doing. His passion for fitness and the Brazilian art of Capoeira, which is a form of self defense based on martial arts, acrobatics, and dance, really shined through here and I found myself getting excited and nervous to give this a try. One of the things I loved about my prior class with Brett, was his selection of music and he didn’t disappoint for this workout either…the electronic dance music was playing and you could feel your energy begin to flow listening to it.

To get the blood pumping on this frigid NYC day, Brett started us off with a cardio series full of crosses, upper cuts, jab, sidekicks and some fancy footwork, which my two left feet didn’t handle too well. At the end of the cardio warm-up, Brett enthusiastically pumped us up and then bumped up the intensity for the next round. The circuit he did with us was called the “4×4” and consisted of four sets of 1 minute long, explosive isometric moves, featuring low runner’s lunge-squat combos, crossover walking planks, jump squats and of course abs. Brett increased the difficulty each round by slightly tweaking each move and added a “shake ‘n bake” shimmy with a kick, to the ab roll-ups and a mountain climber variation to the plank holds.

Don’t be fooled by the 20-minute aspect of this program….it will kick your ass, quite literally…my booty was killing me after this routine, but in a good way! The best part? All you need is 20 minutes a day, a 4 foot-by-4 foot space and your own body-weight to complete these moves.

As you know, I’ve been a big fan of these shorter workouts! They are perfect for busy mom’s, like myself and after doing programs like Focus T25 and P90X3, I can’t wait to try the full 20-Minute Body program….saving those 5-10 minutes could mean the difference between blowing drying my hair or tossing it into a pony tail before running errands!

Here is a sample of what we did (note: You may recognize Rachel from Insanity in this demo!):

You can also catch the “Fit Minute” segment, that Brett did on CBS’ The Couch, the day after I did the demo with him, by clicking HERE.

20-Minute Body is expected to be released Spring 2014 and will feature different levels of workouts depending on where you are in your fitness journey, a journal to track your progress and of course a nutrition guide.

If you are interested in learning more, why not join Brett’s 20-Minute Body Challenge? Click the graphic below to sign-up today!

20 Minute Body march2014

 

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January 31, 2014 · 3:24 PM

Sausage and Vegetable Casserole

I apparently have two speeds when it comes to this blog, over productive and complete slacker. I truly apologize for that.

It’s been a crazy few weeks. Between snow storms, everyday tasks and studying for my certification, I’ve been highly overwhelmed and stressed. When I get that way, I try to remove things from plate that aren’t essential to day to day living, so blogging tends to take a back burner, which I hate, because I enjoy doing it.

With that, I’ve still been in the kitchen and sticking with clean eating (with the exception of the Papa John’s Pizza and the burger I had while at Super Bowl Boulevard the other day – more on that soon) and I have a new recipe to share with you!

I found the inspiration for it on Pinterest of course. It’s more like a crustless quiche than a casserole but I’ve never made a quiche so I can’t say for sure, therefore we shall call it a casserole.

Sausage and Vegetable Casserole

Sausage and Vegetable CasseroleIngredients:
1lb Italian sweet sausage (you can use hot if you prefer)
¾ lb broccoli florets (about 4 cups)
2 medium zucchini, sliced into ¼-inch thick rounds
½ medium onion, finely chopped
1 small pepper (any color), chopped
1 tablespoon olive oil
¾ teaspoon fine grain sea salt, divided
¼ teaspoon ground black pepper
A pinch of red pepper flakes
3 free-range organic eggs
½ cup milk (you can use non dairy)
A handful of fresh basil, chopped
A pinch ground nutmeg
3 tablespoons grated Parmesan cheese

Directions:
1. Preheat oven to 350°F.
2. Place sausage on a baking sheet and roast for about 30 mins (Turn them halfway through cooking. Slice into 1/4 round pieces, like the zucchini)
3. Grease an 8×8-inch baking dish and set aside.
4. Heat the olive oil in a large skillet over medium-high heat. Add onions and a pinch of salt and saute for about 2 to 3 minutes until translucent. Add broccoli florets, zucchini, pepper, black pepper, ½ teaspoon of salt, red pepper flakes and about ¼ cup of water.
5. Cover with a lid and cook for about 15 to 20 minutes stirring often. The vegetables should brown a bit and must be thoroughly cooked, but still retain some of their crunchiness. Turn off the heat and let cool for 5 minutes.
6. In a large bowl whisk eggs, milk, ¼ tsp of salt and nutmeg for a couple of minutes until fluffy. Add chopped basil and stir to combine.
7. Add the sausage and vegetables to baking dish and spread them on an even layer. With the back of a spoon press them down gently.
8. Pour the egg mixture over the vegetables and sprinkle with Parmesan cheese (if desired).
9. Bake in the oven for about 30 minutes, until a skewer inserted into the center comes out clean.

This was a quick a simple recipe to make. You could add any vegetables you have on hand to it and you could even use chicken if you prefer. I was craving sausage and peppers but I didn’t want to have bread or pasta, so this worked out perfect.

I haven’t tried too many new recipes lately. Since I’ve been so pressed for time, I’ve been sticking with what I know and keeping meals very simple.

If you have tried any new recipes that you loved, please send me a link to them! I’m always looking to try new things.

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January 14, 2014 · 2:31 PM

{Slow Cooker Recipe} Asian Five-Spice Pulled Pork

There are days that I don’t know what I would do without my slow cooker. Those days are usually Mondays. I don’t know what it is about Monday that usually leaves me running around like a chicken with their head cut off. Maybe it’s getting back into that weekday routine after being relaxed all weekend, or maybe it’s because I tend to cram everything humanly possible into the few short hours that the kids are in school. My guess is a combination of the two, but thankfully, the invention of the slow cooker makes one Monday task an easy one.

As I mentioned in my Eating Healthy On A Budget post, I like to purchase meat in bulk. I have staple meats that are always on hand in my freezer, ground beef, pork loin, chicken thighs and chuck roasts. These are staples for me because they can be prepared using different cooking methods, and are perfect for tossing into the slow cooker while still frozen!

Sometimes I plan my week with grand intentions of trying tons of new recipes, but then I wake up with a headache, end up having to go out somewhere or just flat out don’t feel like cooking (I know, that last one is crazy, but it happens from time to time). Those are the times I thankfully for my supply of frozen meat options, my slow cooker and my collection of recipes on Pinterest!

This recipe is actually intended for pork ribs, but I didn’t have pork ribs…I had a pork loin roast, so I figured why not?!

Asian Five-Spice Pulled Pork
Recipe Inspired by The Clothes Make The Girl

Asain Five-Spice Pulled PorkIngredients:
2-3lb pork loin roast
2 tsps Chinese five-spice powder
1 tsp garlic powder (I used a garlic pepper combo)
2 Tbsps apple cider vinegar
2 Tbsps coconut aminos
1 Tbsp tomato paste
salt and pepper
1 sliced jalapeno (optional – I used some jalapeno hot sauce because I didn’t have a fresh jalapeno on hand)

Directions:
1. In a small bowl, mix together the salt, pepper, Chinese five-spice, and garlic powder, then massage the mixture onto the pork.
2. If using the jalapeno, toss the sliced piece into the bottom of the slow cooker. Add the vinegar, coconut aminos and tomato paste. Stir well to combine the tomato paste with the liquids.
3. Add the pork roast and cook on low for about 8-10 hours.
4. When the pork is done, shred and mix with the juices in the slow cooker. Serve.

This pork had a wonderful, sweet flavor with just a hint of spice from the jalapeno. I served this with sweet potato mash and sauteed spinach, but this is yet another dish that would work perfect as a lettuce wrap. There are really very few meats that wouldn’t work well as a lettuce wrap, right?!

I’ve clearly been on a Asian kick with my meals this week. I think it might just be an excuse to eat lettuce wraps and Sriracha, because that is exactly how I used the left overs from this meal today.

Do you own a slow cooker? If so, do you use it a lot or does it just sit on a shelf in the pantry?

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January 13, 2014 · 4:18 PM

Easy Korean Style Beef

Yesterday was one of those days where time just got away from me. I meant to do my meal planning and some meal prepping, but I ended up taking down the Christmas tree and cleaning up the living-room. Before I knew it, the Broncos vs. Chargers game was on and I still didn’t know what I was cooking for dinner. These are the times I am thankful for Pinterest!

I opened up my laptop, plugged in the words healthy, ground beef and recipes and I had plenty of options to choose from. I knew right off the bat that chili was not an option since Mike is not a fan of it. I was not in the mood for red sauce so meatballs were out. Thankfully I stumbled on this recipe inspired by Korean Bulgogi, which is traditionally made using thin slices of marinated beef.

Easy Korean Style Beef
Recipe adapted from Kim Kim Cooking
Serves 4

easy korean style beefIngredients:
1 pound lean grounded beef
1 tsp olive or coconut oil
1 tsp chopped garlic
1 tsp chopped ginger
1/4 cup soy sauce or coconut aminos
1/4 cup brown sugar
1/4 cup water

Directions:
1. In a pan or wok, add oil and heat over medium heat.
2. Add the garlic and ginger, cook for about 2 minutes.
3. Add beef, stir well.
4. Add brown sugar, soy sauce, and water. Stir will to mix with the beef.
5. Cook for 7 minutes over medium-high heat, until cooked through.

This meal was super quick to prepare and cook. I made some jasmine rice to serve this over, and I added snap peas to the pan as I cooked the beef. Of course I topped everything with Sriracha, because…..Sriracha! The Sriracha actually balanced out the sweetness of this dish really well. Today I had the left over beef and snap peas as lettuce wraps for lunch, and that was a really yummy too!

Meals like this just show that you don’t have to spend a ton of money or time in the kitchen to have a healthy meal. What is your favorite quick, healthy meal?

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