NOVEMBER 2022 Videos

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QUADS/Glutes/Hammies/CORE/Lateral cardio

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FULL BODY SITUATION
 

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Cardio/HARD Core/Upper Body

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RECIPES!!!

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  VEGETARIAN TACOS *butternut squash peeled and chopped into cubes; coat with olive oil, salt and pepper, some rosemary (roast squash 400 degrees for about 20-30 min until soft *dice 1-2 cups of grape tomatoes *chop 1 red onion (opt) *grate cheese *chop up greens of choice (kale, spinach, bok choy) *dressing options: vegan ranch, lemon/olive oil/salt/pepper/a little honey *other veggies of choice *use corn or flour tortillas CURRY TOMATO SOUP  (serves 8) 4 tbsp coconut oil 1 onion chopped (saute onion in oil about 10 min) 4-5 tbsp curry powder 2 tsp paprika (add to onion and cook 3 min, stir) 4 1/2 cups whole peeled tomatoes (or 2x 24 oz cans)- stir in and boil, simmer 5 min 4 cups vegetable or homemade (if possible) chicken broth 1 1/2 tsp salt pepper  2 cans coconut milk- add after you puree above ingredients and stir adjust salt and pepper to taste, might need a squeeze of lemon juice ---------------------------  QUINOA recipe (as long as your body does well with quinoa) *Make quin
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NEW VIDEOS!

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 FULL BODY VIDEOS   CORE/Mobility/Body balance/full body cardio circuits/upper body https://youtu.be/4gC9OEWhkTc   LOTS of upper body/Stability ball core, chest, back   https://youtu.be/XMnfKAe8RbI   LOTS of hamstrings/glutes/core- Cardio mixed in - BODY BALANCE https://youtu.be/KymSyNcLadg   BAND WORK/Upper body/Lower body/Cross brain work! https://youtu.be/oIBiIfPq1W8
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  MOVEMENT TIPS AND OTHER IDEAS: 1. Make sure you take 5-10 minutes to stretch and roll out post workout! This will be VERY important for your recovery. Some of my go-to stretches= hip hinge holds with an opening and closing of the pelvis, lunges with a twist, chest openers, gate openers, low back stretches/openers, side to side bent over glute stretches with R arm inside R leg... 2. If you have a race coming up, spend AT LEAST the week before the race or effort hydrating and fueling well DAILY! This will give your body a good base before going into your effort. 3. MINDSET MATTERS!!! Set your intention before any movement you do. Even if it's your goal of being present during the movement, working to keep your mind from wandering. Your body is capable of a lot and your MIND helps you accomplish even more. 4. Pay attention to how your body feel after you eat certain foods. Just NOTICE! Do you feel energetic? Do you feel lethargic? Headache? Bloated? If you find a pattern, it is prob
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