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Get Fit Friday: Partner Bootcamp [#MoveNourishBelieve]

Howdy folks! Grab a partner, swing ’em round and round!! Just kidding – don’t do that. But please do grab a partner! 😉

I’m going to start posting more workouts at least once a week now. Since I’m coming up with new ones weekly as it is for the bootcamps I lead, I may as well post some of them! In addition to that, I want to use the Lorna Jane philosophy more in my daily life. I love the idea of Move, Nourish, and Believe. In essence, those are three things that encompass almost all aspects of wellness – physical, nutritional, spiritual, emotional, etc.

In case you haven’t heard the name Lorna Jane before..it’s an Australian-based Active Living clothing company. The founder, Lorna Jane Clarkson, spoke during the opening ceremonies at IDEA World Fitness Blogfest and she was so inspiring and so genuine! I highly encourage you to check out their website at LornaJane.com and read more about her!

It can be difficult to know where to start if you’re looking to be healthier. Even if you’re already well on your journey, it’s always great to learn about new resources to improve your clean, healthy, active lifestyle. MoveNourishBelieve.com is a website with tons of great content about clean eating, exercising, inspiration, e-books, and more! I highly encourage you to check it out. Being healthy and active does NOT have to be a one-man journey. “It takes a village”. Okay – I know that’s referring to raising children (I think, right?), but the motivation and support of your friends and family is just as integral to your overall health and wellness! It’s even better when they decide to go along for the ride with you! Lucky for you, I’ve concocted this awesome partner bootcamp!

Exercising isn’t always fun, and it shouldn’t always be easy. For you lone rangers out there, hopefully you know how it can be some days when you are totally unmotivated to work out. Having a friend to work out with is great because they can hold you accountable and help to keep you motivated if you start to slack. (Don’t worry, we all need a little push now and again!)

For this week’s workout, you’ll need:

  • A partner
  • 1 set of moderate weight dumbbells
  • An agility ladder -OR- a pavement surface and sidewalk chalk
  • Yoga/exercise mat (optional)
  • Water (not optional) 😉

See below image for additional tips and information

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That’s:

  • 15 jumping jacks
  • 13 squat-to-press
  • 1 drill up the ladder
  • 11 push ups
  • 9 leg raises
  • 1 drill back down the ladder

The Agility Drill:

The goal of agility training is to improve balance, coordination, and overall athletic performance. The drill to be done today is an in & out drill. 

  • Quickly step both feet in one square
  • Quickly step both feet outside of that same square
  • Do those same two steps in the next square, and the next one, and the next one…

agility

Tips:

1. Try to stay on your toes as you move through the drill – literally! It’ll help you move faster.

2. Get low. Slightly bend the knees and keep your arms close to your sides.

The Squat-to-Press:

Squatting is a great, functional exercise using large muscles that require a higher cardiac output than other muscles in the body such as the biceps or triceps. This particular exercise is not only working the legs, but it is also working the deltoids (shoulder muscles) as well.

  • Stand with your feet just over hips width apart, parallel or very slightly turned out. Hold the dumbbells in front of your shoulders.
  • Squat down as if you were to sit on a chair, being sure to “throw” your hips back.
  • Rise up from the squat, and lift the dumbbells into an overhead press. Repeat.
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Sporting my Reebok One Cushion running shoes

Tips:

1. Be sure to keep your chest up when squatting

2. Make sure that your knees don’t go past your toes when you go down, and be careful that they don’t go inward during the squat.

3. During the overhead press, make sure not to arch your back too much. You can prevent this by engaging your core/abdominal muscles.

The Push Up

  • Start with the hands beneath the shoulders and the toes or knees on the ground, body fully extended.
  • Lower your body to the ground, but before you’re all the way down, push back up. Repeat.

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Tips:

1. Check your alignment: Ears in line with shoulders in line with hips in line with knees in line with ankles.

2. Push ups use muscles throughout the entire body – pectorals, abdominals, quads, and more. Utilize all of these muscles, and help avoid letting your back arch, putting too much pressure on your spine.

The Leg Raise:

  • Start with the legs slightly elevated off the ground. 
  • Raise them to a 90 degree angle, and lower back down. Be careful not to let your feet hit the ground between reps!

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Tip:

Don’t put your hands under your butt!!!

 

I hope that you guys try the workout and enjoy it! If you do, tag me on instagram or twitter – @run2yourownbeat ! Use the hashtag #MoveNourishBelieve and #R2YOB

 

>> CLICK HERE TO TWEET <<

 

Please feel free to post feedback or email me with suggestions, comments, or questions at run2yourownbeat@gmail.com 🙂

 

How will you #MoveNourishBelieve this weekend?

 

Healthy Hump Day: Homemade Cheeseburger Pasta [GF & Vegan-friendly] + WIAW

Howdy Friends! It’s hump DAAAAAYYYY! Did ya’ll read my last post on showing yourself a little TLC?? If so, how’s that coming? Have you felt happier or more mindful of making sure you’re taken care of before you take care of others? One of the ones I need to work on is waking up early enough to have a relaxing breakfast! 😛

I come to you bearing a new recipe! Before I started eating right for my body, I used to looove Hamburger Helper. Or anything with carbs and cheese in it, really.

So at the IDEA World Fitness Convention, I got these noodles from a brand called Explore Asian. I don’t usually eat pasta (even though I miss it dearly!), I’ll usually sub it out for spaghetti squash or zoodles. HOWEVER, these Explore Asian bean pastas are changing the game. They are around/under 200 calories per serving, contain 10g > net carbs, high in fiber, and have 20-25 grams of protein. WHAT?! I just blew your mind. Go clean it up. I’ll wait.

Now that you’ve cleaned up your mess, you must be thinking “But Elyse! Pasta is carbs is pasta is carbs and whaaaaat????” Well, dear friends, as you hopefully know, grains are not the only source of carbohydrates, and meat is not the only source of protein. The noodles in question, my curious kids, are made from either mung bean, black bean, or adzuki bean and water. That’s it. Two ingredients. Seriously.

You’re probably questioning that if it’s not even real pasta, and it’s made from weird beans you don’t even know about, it probably tastes funny, right? Wrong, mostly. The mung bean fetuccini’s texture is slightly different than regular pasta..probably closer to that of whole wheat pasta. Other than that, it cooks fast and tastes great! My favorite is probably the adzuki bean spaghetti. I made it last night in a stir fry with chicken, butternut squash, peppers, onions, and Go Veggie! smoked provolone ‘cheese’. (Side note: I sauteed some Japanese Aomori Fermented Black Garlic in the pan prior to cooking. Yay for new and exciting flavor combos!) Sorry I didn’t provide a picture – I was too hungry to make it look pretty!

This past weekend, had a hankering for something cheesy, so I whipped up this recipe and now I’m going to share it with all of you lovelies!

Healthy Cheeseburger Pasta:

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List of Ingredients

 

  • 1 lb ground beef or beef-style crumbles
  • 1 package of Explore Asia pasta (mung, adzuki, or black bean), zoodles, spaghetti squash, or your choice of pasta.
  • 1 t. onion powder
  • 1/2 t. garlic powder
  • 1/2 t. worcesterschire sauce (optional)
  • Salt & Pepper to taste

Paleo ‘Cheese-Sauce’

  • 1 egg
  • 1/4 c. + 1 c. extra light tasting olive oil, separated
  • 1/2 t. mustard powder
  • 1/2 t. salt
  • Lemon or lime juice to taste
  • 2 T nutritional yeast

Or instead of ‘cheese-sauce’…

image-39

 

How to Cook

For the Cheese-Sauce:

  1. Combine egg, 1/4 c. olive oil, salt, and mustard powder in a bowl and blend using an electric handheld mixer or immersion blender until ingredients are completely blended.
  2. Continue to blend as you SLOWLY drizzle in the remaining cup of olive oil. The mixture should thicken and look more white in color.
  3. Blend in lemon or lime juice and nutritional yeast. Set mixture aside.

For the meat/pasta:

  1. Cook pasta according to your product’s directions. (If using spaghetti squash, bake at 425 degrees for 25-30 minutes) I usually add a little salt and olive oil to the pot of boiling water to add flavor and help the noodles not stick together.
  2. Brown 1 lb of ground beef in large skillet with onion powder, garlic powder, and worcesterschire sauce. Drain in a collander when finished.
  3. Add pasta, ground beef or beef crumbles, and cheese-sauce or cheese slices to skillet and stir until combined. Serve with fresh steamed veggies! 🙂

Hope you all enjoy that as much as I did! There’s nothing better than comfort food after a long day 🙂

What I Ate Wednesday

I haven’t done one of these in a LONG time! Here are just a few of the things I’ve been eating.

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I’ve really been digging these Go Veggie! cheese slices ever since I tried them at the IDEA World Expo!

 

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Grilled low-carb flatbread with Applegate Farms organic turkey, tomatoes, avocado, honey mustard, and smoked provolone Go Veggie! slices with rainbow carrots and a side salad with peppers, spinach, blueberries, and snap peas.

 

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Hari Tea – jasmine & ginger green tea from a mason jar. LOVE mason jars 😉

That’s all for now folks! Feel free to email me at run2yourownbeat@gmail with any questions, suggestions for posts, or just to say Hi! 

Happy Healthy Hump Day!

8 Daily Habits to Foster Your Most Important Relationship

Happy Marvelous Monday, everybody!! Hope you all had a fabulous weekend. Unfortunately, the weather here in PA was dreary on Saturday, but Sunday was bright and sunny! Kayla and I started our day with a 90-minute spin class with our favorite instructor, Karen. It’s the BEST way to start my week!! Of course, I used my Armour39. 900 calories burned..WOAH!

90min

Check out that #WillPower score!

Hopefully we can all agree that nobody likes a selfish person. With that in mind, we usually try our best not to be a selfish person. Sometimes, that leaves us stressed, overworked, and not caring for ourselves the way we should. It’s alright to be a little bit selfish sometimes. If you don’t take care of and love yourself, then who else will!?

selflove

One of the (many) benefits of going to the Idea World Fitness BlogFest and talking to so may amazing bloggers is that I also get to hear their point of view based on the spiritual journey that accompanies living a healthy, balanced lifestyle.

Here are 8 daily habits to foster the most important relationship you’ll ever have –  your relationship with yourself!! I had a little help from some of my blogger friends 😉

1. Every morning, look in the mirror and say 5 “I AM” statements. “Every morning, I say them and I really believe them!”

– Lyndsey from The Balanced Brunette

2. Treat yourself to a massage – doesn’t have to cost a penny! “I give myself a scalp massage everytime I shampoo. Feels delicious!”

-Elizabeth B.

3. Exercise and honor your body with movement! “I make working out a priority because it’s what I want for myself. I used to feel guilty doing it if something else needed to be done – cleaning, working, shopping, etc. I decided that my health is important too and I deserve it! :)” 

-Runnin’ Rocker at RunninRocker.com

4. While ‘me’ time is necessary, take time to cherish your loved ones! “I try to get my husband to watch the kids while I take a nice (hopefully long) shower and then I hop in bed with the kids to watch Angelina Ballerina together before putting them to bed.” 

-Kristin from Exploring Domesticity

5. Take a second (or a few) and just breathe. “I work in a ridiculously stressful environment. I stop once or twice a day and breathe in through my nose and out through my mouth, and tell myself “I am awesome.” Only way to get through my day sometimes!”

-Libby from Bruises in the Frosting

6. Disconnect (from your electronics!) “I turn my phone off at a certain time so I can pray and get enough sleep.” 

-Tasha from The Hip Healthy Chick

(Side note: I deeply admire and respect Tasha’s commitment to her religion. Often times it is one of the few things that keep people sane. Whether your ‘disconnect’ time is spent praying or just deeply thinking, it’s important to allow the spiritual side of yourself to breathe.)

7. High-intensity exercise is a great release – but low-intensity exercise can be just as effective on your stress levels. “Work out each day for sure, but I make time to practice yoga each day because it always makes me feel great and destressed.”

-Marlene from Fit Delight

8. Sun’s up, fuel up! Breakfast is the most important meal of the day – seriously! “Eat a healthy breakfast! Loving yourself means giving your body the proper nutrition so you can be your best at anything you do!”

-Michelle from Shell Loves Fitness

8b. Don’t just eat breakfast – enjoy breakfast! “I always wake up early enough to give myself a nice, relaxing morning. I make my coffee, make my oatmeal and take my time eating breakfast while relaxing, sometimes out on the patio if it’s a nice morning! It sets the tone for my day rather than rushing around getting ready as the start of my day. Sometimes I’ll watch the news, or read other blogs or do work on my own blog in this time. It’s my “me” time.”

-Kayla from Blondes Have More Run

Special thanks to all the lovely ladies who contributed to this post!

Occasionally when I feel inclined to write, it’s usually because it relates to something I am experiencing in my own life. I’ve been dating someone for the past few months, and it’s awesome! Sometimes, however, it’s so great that it’s easy to forget that I need to take care of myself as well – as opposed to depending on someone else to do it for me. Being in a relationship with someone you connect with is a great feeling, but it’s important not to become too dependent on love from them and only them. Before they ever came along, it was love from and for yourself that you had to rely on.

I hope you all enjoyed this post – please, comment and respond!! I also encourage you to check out these girls’ blogs and follow all their awesome posts! 🙂

What is something you do each day to show yourself love??