Tuesday, December 2, 2014


My fellow Swoob Swole Sister, Sage Donnelly is a nominee for the World Paddle Awards as the "Sports Junior of the Year". This teen has accomplished more in life than most of us ever will, sorry, just being honest, and she constantly amazes me with her hard work and positivity. As a type 1 diabetic who also battles celiac and thyroid disease, Sage is truly a flawless example to women of EVERY age to be a "Get After It Girl" and fight for their dreams. She is incredibly kind and so deserving of this award. I hope you'll take a minute out of your day to vote for her and show her that her incredibly hard work and spirit of dedication is not only worth it, but an inspiration to others.


Please vote for Sage!!!!!!!

Fear Is A Liar

I changed up my fitness routine a little bit last night and went rock climbing for the very first time with my truly amazing sister in law, niece P, and nephew H surprised us later on.  I might not have gotten a serious workout compared to lifting heavy in the gym, but I tell you what, both my mind and body were tested and changed.


Fear about something only exists for as long as you give it power. Some smarty pants (it's me) said that and it was a lesson I needed to both learn and actively participate in, so, I dealt with my crap: heights and trust.
Heights and I have never been friends. I get the irony since I'm 6'1", but it freaks me out. Well guess what, acrophobia? I just conquered you. 3 times. We drew blood, got a little dirty, and it ain't no thing but a chicken wing. Trust is another matter. Don't think for a minute that I didn't trust my sister in law and nephew. I had no hesitation leaving my fate in their grips. I waivered in my own ability. I questioned my foot placement. I doubted my reach. That's probably why I only went part way the first time.
The subsequent attempts were far more successful because I'd recognized what doubt had done to me: it got me THIS close to my goal but not close enough to wrap my fingers around it. And it felt amazing to finally reach the top, wrap my fingers around that last little nub, and feel absolute confidence. I wanted to call everyone's attention and say, "Did you see that? I nailed it!" for a split second, but wound up doing something far greater. I hugged H and thanked him for keeping me safe and high-fived PJ in every way possible.
Stop giving "fear" your power.

Saturday, November 15, 2014

Swoob & Sabre: Safe Is Smart

There's a favorite trail of mine that I frequently visit in the summertime.  The first half of the trail is frequented by families, church groups, and lone hikers like myself.  But if you deviate off the regular course just a little bit, you find yourself remotely alone.  The first few times I deviated, I had my headphones in, my music blaring, and my self-awareness completely "off".  I ran through that trail, loved the sun on my face and the pretty views, and returned home when all was said and done.

Over the coming months, I made this trail a regular.  Each time blissfully unaware of my surroundings and thinking I was alone on the trail.  One Saturday afternoon in the split seconds between music tracks shuffling, I heard voices.  It struck me as completely odd to hear others on this trail since I had been completely alone for weeks at a time without seeing even a sign of another human.

I popped out one ear bud and tried to focus in on the voices to see if they were in fact close by.  I could make out two male voices but struggled to identify how close they were.  My music was paused and I quickened my pace suddenly almost startled and anxious.  I ran a little faster, tried to distance myself if they were behind me, and then saw two heads of hair up ahead.

These men were absolutely NOT dressed for this trail and my heart panicked for a second.  I mean, they did not belong there.  100%.  I pulled my keys out of my Swoob pocket bra and manned myself with the biggest one.  Besides my fist and my screaming voice, that would be my only defense.

I was lucky that absolutely nothing happened and that they disappeared afterwards.  The overactive imagination that I have still is convinced they were there looking for buried drugs or something, but it also got me thinking about taking better precautions when I'm out and about.  So you can imagine how happy I was to learn that my favorite company, Swoob, was partnering with Sabre!

As if our pocket bras weren't already genius enough to hold your phone, energy gels/bars, keys, cash, miniature poodle, and more, now you have something crucial to stuff your bra with:  Sabre pepper spray.
video

The video is definitely more comical, but please don't underestimate the seriousness of our passion for your safety.  We love our active, energetic, and adventurous Swoob fit family, and we want you to be safe in all of your adventures.  #SafeIsSmart

Eat clean.  Live lean.  Live better.  Live longer.

Friday, October 31, 2014

The Fit Beast Feasts: Organic 3-Bean Turkey Chili



I've shared this recipe in the pat, but in case this cooler recipe has you yearning for some killer healthy chili, I wanted to resurrect it.

We also had a Halloween luncheon at work today and I was asked to make chili.  Of course I had to bring the healthy version and I'm not gonna lie, my pot of chili is going fast.  It's SOOOOO good and you can even sprinkle it with a little reduced fat cheese and it won't break your calorie bank.

So here it is, Jamie Eason's famous chili recipe:

Nutrition Facts:


Makes 12 servings
1 serving = 196 calories, 1 g fat, 20 g carbs, 24 g protein

Ingredients:

  • 2 lbs. extra lean ground turkey
  • ½ cup chopped onions
  • 1 tbsp. garlic powder
  • 2 - 4 oz. cans of diced green chilies
  • 1 - 15 oz. can Organic Tri-Bean Blend (drained)
  • 1 - 15 oz. can Organic Black Beans (drained)
  • 2 - 14.5 oz. cans Organic Diced Tomatoes (do not drain)
  • 1 tbsp. Xylitol Brown Sugar Blend (Ideal)
  • 1 tbsp. chili powder
  • 2 tbsp. white vinegar
  • 3 tbsp. regular yellow mustard
  • 2 tsp. cumin
  • 1 tsp. salt
  • 1 tbsp. dried or fresh cilantro
  • 2 tsp. adobo sauce (optional)

Directions:
  1. In a large pot add onions and meat, sprinkled with garlic powder and cook until no longer pink (drain using a plate, if desired).
  2. Next add the green chilies, beans, tomatoes, xylitol and spices (except cilantro) and stir until combined.
  3. Bring to a boil and then reduce heat to a simmer for about 10 minutes.
  4. Finally, add cilantro. Serve hot.
  5. You may sprinkle veggie shreds or a light cheese on top.

Makes 10 servings.
Eat clean.  Live lean.  Live better.  Live longer.

5 Worst Foods You Can Eat Before Bedtime

While surfing through Colbert, Stewart, and Fallon, your stomach starts to rumble. There's no shame in giving in to a snack attack late at night; we all do it. But if you don't tread lightly, you could easily blow up your physique.
That's because the wrong post-sunset snack choices can easily end up padding your midriff with flab and even jeopardize your night of restful sleep, which is essential for building muscle like a pro.
To avoid this pitfall, here are five of the worst snacks you can reach for when the late-night hunger pangs strike, and their smart alternatives to avoid a next-day food hangover.

1
 LATE-NIGHT NO-NO DARK CHOCOLATE


Over the past several years, dark chocolate has become a snack hero of sorts. That's because this dark delight is laced with body-friendly antioxidants shown to help fend off a range of maladies.
A word of caution, though: Luxuriating in a chunk of dark chocolate should be a daytime activity rather than one you do in the wee hours. Chocolate is a natural source of stimulants such as caffeine and theobromine that can keep you tossing and turning for hours by charging up your nervous system. A good night's rest is essential for building a glance-worthy physique.
This is the time when a significant amount of muscle recovery occurs, and when the body releases anabolic hormones like testosterone and growth hormone. Snacking on foods that disrupt your shut-eye could very well sabotage your fitness gains.

TRY THIS INSTEAD A HANDFUL OF CAROB CHIPS

Similar to cocoa, carob comes from the pod of a tropical tree that contains an edible pulp. It possesses a sweet, chocolaty flavor similar to dark chocolate, but carob is caffeine-free, so it won't lead to a night of counting sheep. Like dark chocolate, carob harbors antioxidant firepower.

2
 LATE-NIGHT NO-NO BOXED CEREAL

Who hasn't dug into a bowl of comforting breakfast cereal when the late-night munchies strike? Make this a snack habit, though, and your midsection will definitely remain a few cans shy of a six-pack.
The problem with most boxed cereals—and not just the ones adorned with cartoon characters—is that they're chock-full of sugar, which can spike your blood sugar.
Late in the day, when your metabolism starts to become more sloth-like than Usain Bolt-like, this sudden rise in blood sugar can trigger fat storage and ruin your buff-to-blubber ratio.

TRY THIS INSTEAD PLAIN POPCORN

While the golden popcorn at the multiplex is a calorie-bomb, homemade popcorn is much less of a snacking disaster. The slow-digesting carbohydrates in popcorn work to transfer the amino acid tryptophan to your brain, where it's used to fire up the production of the sleep-inducing neurotransmitter serotonin.
Many nutritionists agree that it's not wise to eat a calorie-rich snack shortly before hitting the hay, so the mere 93 calories in three cups of plain popcorn makes it a winner. Choose bags of loose kernels and pop them on the stovetop.
Don't rely on bags of microwave popcorn, which are often doused in unhealthy fats and sketchy chemicals. You can also find bags of plain prepopped popcorn.

3
 LATE-NIGHT NO-NO ICE CREAM

For the most part, ice cream contains a snacking double-whammy. For one, tubs of Chunky Monkey and other ice cream varieties are often packed with sugar that can contribute to fat gain.
The high amount of fat in the icy treat can also force your digestive system to kick into overdrive, which can lead to disturbances in sleep and, therefore, less of a chance that your body will recover properly from the gym beat-down you put it through earlier.
Also be leery of brands made with chocolate or caffeine that can rev you up when you should be mellowing out.


TRY THIS INSTEAD LOW-FAT COTTAGE CHEESE MIXED WITH CHIA SEEDS

Cottage cheese packs in a wealth of casein protein, which is slow-digesting. This means that snacking on the "great white" can help supply your body with a steady amount of muscle-building amino acids throughout the night.
The high amount of soluble fiber present in chia forms a gel in your gut and further spreads out the release of the anabolic amino acids in the cottage cheese.
Fiber also promotes satiety, which can keep your hands out of the cookie jar when burning the midnight oil.

4
 LATE-NIGHT NO-NO PRETZEL STICKS

It's hard not to get tempted by the appeal of ripping into a bag of crunchy pretzels when cruising the TV channels after a long day. And aren't they way better than greasy chips? Well, it turns out this baked snack food isn't so benign after all.
The problem with pretzel snacks is that they're made with white processed flour, giving them a sky-high glycemic index. This can not only encourage fat storage late in the day when your metabolism is slowing, but the spike in blood sugar can also disrupt healthy sleep patterns.
It's also very easy to lose track of just how much you're eating; before you know it, you've polished off a whole bag and put yourself into calorie overload.

TRY THIS INSTEAD SEAWEED SNACKS

Yes, seriously, seaweed! Not just for sushi, seaweed snacks such as Annie Chun's are made from roasted seaweed so they're brimming with a crunchy umami flavor that's strangely addictive.
And with only about 30 calories in 10 sheets, there's no guilt in killing off a package at a time. Not to mention you'll benefit from the naturally occurring vitamins and minerals present in the gifts from the sea.

5
 LATE-NIGHT NO-NO FRUIT YOGURT

Drop your spoon into fruit-flavored yogurt and you could be getting an unwelcome surprise: plenty of sugar.
And we have already established that sugar is not supportive of a chiselled physique when consumed during the post-dinner hours.
The main point of contention with blueberry, strawberry, and other fruity yogurt is that refined sugar is often more prominent than real fruit.

TRY THIS INSTEAD PLAIN YOGURT WITH VANILLA EXTRACT

The benefit of plain yogurt is that you get plenty of muscle-building protein without the onslaught of gut-busting processed sugars. You can choose Greek- or Icelandic-style yogurt for an even bigger protein wallop.
Stir in a touch of calorie-free vanilla extract and you'll instantly make creamy yogurt taste more like dessert than a healthy snack food.

Friday, October 24, 2014

It's Friday, I'm In Love: Elli Quark



Quark.  No, not cork.  Quark.  It's so good, and good for you!  I've heard it referred to as curd cheese, cottage cheese, or sometimes farmer cheese, but trust me, these aren't the same thing.

Quark, pronounced "kvark" is a type of fresh dairy product common for the cuisines of German-speaking countries, northern Europe, the Netherlands, Hungary, Israel, etc.....  It's also widely consumed here in Utah, specifically in my apartment, office, and car.

It's made by warming soured milk until its milk protein is coagulated.  It's then strained and classified as fresh acid-set cheese, though some countries consider it a distinct fermented milk product.  It is soft, white, unaged, and usually has no salt added.  It has a creamy texture that is extremely similar to Greek yogurt but with a richer and less sour taste.

Quark can be used in recipes that are both sweet and/or savory because it adapts well to most flavors.  In fact, my favorite flavors with quark are lemon, pineapple, red velvet, strawberry, and spinach.  Wait, spinach?  Yes, I said spinach.  I'll get into that later, but first I want to tell you about my favorite brand: Elli.

No, they are not paying me in any way shape or form for this post.  I'm writing about them because, honestly, their product is amazing.  They're also one of the ONLY companies I've found here in the states to produce this mostly European based product.  Another thing that I love about Elli is that they actually are seeking to educate consumers about their product instead of wooing them over with trends.  For example, did you know that Elli's quark has about half the calories of Greek yogurt, no added sodium, no added salt, and it boasts two times the protein of Greek yogurt?  Now you do!


Quark isn't just good for your belly, but it's also great for your skin!

But back to that spinach flavor.  No, it's not a flavor that they produce.  I just love mixing in a few little extra touches to some original quark and slathering it over some fresh pasta and spinach.  I'll post the recipe later this week and trust me, you're definitely going to want to pick up some quark on your next grocery shopping trip so you can make this tasty dish.

So the crucial part of the post.  Where do you find Elli quark?  I'm glad you asked.  You can find it HERE!  Use their nifty store locator to find a store near you!  Also be sure to follow them on Instagram to see how to creatively use your new favorite soft cheese in loads of recipes!!!

Eat clean.  Live lean.  Live better.  Live longer.

Tuesday, October 21, 2014

Trick or Chia Bar!!!!

35% off Chia Bar Super Snacks! Details below!

Use the code "healthyhalloween" at checkout on the Health Warrior Store and get Chia Bar super snacks for 35% off, $1 a bar, when you buy 4 or more boxes! Take advantage of a special sale to stock up on Chia Bar super snacks to make this year's trick or treating just a little bit healthier.

You can keep some for you too, we won't tell.

Go now, offer ends October 24th!

http://store.healthwarrior.com/

Monday, September 29, 2014

Health Warrior--Chia Bars for Salad Bars


By now you should know that I am not just a fan of the amazing tasting Chia Bars from Health Warrior, but you should also know that I am a proud member of their Tribe!  Their amazing products have truly fueled me and my adventures and I could not be any happier to be involved with their company and especially their latest mission, Chia Bars for Salad Bars.

Health Warrior has partnered with Whole Foods and The Whole Kids Foundation to donate portions of proceeds on all sales of Chia Bar super snacks to help place salad bars in schools.  Childhood obesity is indeed an epidemic and increasing the amount of vegetables children eat is a major step in blunting continued weight gain.  This took place for the majority of September and it was a hit!  They sold over 118,000 Chia Bars to help The Whole Kids Foundation!

To celebrate this event, Health Warrior is giving away a two month supply of Chia Bar super snacks!  I want you to be #PoweredByChia, like I am, so I'm providing you with an opportunity to win a two month supply!  Here's how:
1.  Go to this link that details the Whole Foods and Whole Kids Foundation partnership
2.  Enter your e-mail address
3.  Share it for an increased chance to win
4.  That's all!!!


Tuesday, September 23, 2014

25-Minute Treadmill Workout

Are you ready for a challenge?  Because I hear the following treadmill workout will completely kick your booty.  I read about this on one of my favorite sites, PopSugar, and plan on giving this a try this week.  I think that you should too!  Don't worry, there's a link to a printable version of the workout at the end of the post, so you officially do NOT have an excuse to do this.  Just print it off, stick it to your treadmill, and DO IT!


The workout is split into three rounds.  The speeds below -- labeled as beginner, intermediate, or advanced -- are ranges; feel free to adjust when you are running if you need to; it's more important to stick with the incline.  When it's time to recover, choose a speed that allows you to feel ready for the next section, whether that means walking or jogging.

The first round will help warm up your body for the harder intervals, so be sure not to skip it.  For side shuffles, carefully turn your body sideways, and hold onto the bar if needed.  After the first shuffle, switch sides.  For butt kicks, kick your heels to your butt as you run, which will help you warm up your hamstring.

BEGINNER WORKOUT
get the printable workout here

TIMESPEED (MPH)INCLINE (%)NOTES
0:00-1:0052Round 1
1:00-2:0062
3:00-4:0072
4:00-5:003.0-3.5 (side shuffle)2
5:00-6:003.0-3.5 (side shuffle)2
6:00-7:003.0-3.5 (butt kicks)2
7:00-8:0072
8:00-9:0082
9:00-10:00510Round 2
10:00-11:00610
11:00-11:30710
11:30-12:00Recover10
12:00-13:0058
13:00-14:0068
14:00-14:3078
14:30-15:00Recover8
15:00-16:0066
16:00-17:0076
17:00-17:3086
17:30-18:00Recover6
18:00-19:0094
19:00-19:3055Round 3
19:30-20:0065
20:00-21:0085
21:00-21:30Recover3
21:30-22:0063
22:00-23:0093
23:00-23:30Recover0
23:30-24:0060
24:00-25:00100


INTERMEDIATE WORKOUT

TIMESPEED (MPH)INCLINE (%)NOTES
0:00-1:0062Round 1
1:00-2:0072
3:00-4:0082
4:00-5:003.0-3.5 (side shuffle)2
5:00-6:003.0-3.5 (side shuffle)2
6:00-7:003.0-3.5 (butt kicks)2
7:00-8:0082
8:00-9:0092
9:00-10:00610Round 2
10:00-11:00710
11:00-11:30810
11:30-12:00Recover10
12:00-13:0068
13:00-14:0078
14:00-14:3088
14:30-15:00Recover8
15:00-16:0076
16:00-17:0086
17:00-17:3096
17:30-18:00Recover6
18:00-19:00104
19:00-19:3065Round 3
19:30-20:0075
20:00-21:0095
21:00-21:30Recover3
21:30-22:0073
22:00-23:00103
23:00-23:30Recover0
23:30-24:0070
24:00-25:00110

ADVANCED WORKOUT

TIMESPEED (MPH)INCLINE (%)NOTES
0:00-1:0072Round 1
1:00-2:0082
3:00-4:0092
4:00-5:003.0-3.5 (side shuffle)2
5:00-6:003.0-3.5 (side shuffle)2
6:00-7:003.0-3.5 (butt kicks)2
7:00-8:0092
8:00-9:00102
9:00-10:00710Round 2
10:00-11:00810
11:00-11:30910
11:30-12:00Recover10
12:00-13:0078
13:00-14:0088
14:00-14:3098
14:30-15:00Recover8
15:00-16:0086
16:00-17:0096
17:00-17:30106
17:30-18:00Recover6
18:00-19:00114
19:00-19:3075Round 3
19:30-20:0085
20:00-21:00105
21:00-21:30Recover3
21:30-22:0083
22:00-23:00113
23:00-23:30Recover0
23:30-24:0080
24:00-25:00120
As always, eat clean, live lean, live better, live longer!