High Protein Oatmeal

I'm wearing my chef's hat this week!!! 😉 You can't taste the eggs, but they boost the protein to double what it would be without!! This variation gives you 12 grams according to my recipe calculator...💪👍

 High Protein Oatmeal (2 servings)::

 3/4 cup rolled oats
2 eggs
1/2 cup coconut almond milk (I highly recommend Califia Farms brand👍)
1 Tbsp. Ground flaxseed
1 tsp. Cinnamon
 1 ripe banana, mashed
1/2 tsp. Pure vanilla extract
1/4 cup berries, fresh or frozen (thawed)

 Mix all ingredients except berries together in a pot on the stove; turn to med-high heat. Cook, stirring frequently, until mixture reaches normal consistency and the eggs are no longer runny (about 5 min). Stir in extra milk, if desired. Top with berries and make it pretty, then mix them in & eat it up!! 😉

 Beachbody Container Equivalents:: 1 ❤, 1.5 💛, 1.5 💜, 1/2 🎃 (there's no orange heart 😉) #EatLikeAnAthlete #BreakfastOfChampions 😉

 

Roasted Red Pepper Lentil Soup

Took a new recipe for a spin tonight with a couple of my own detours!! Roasted Red Pepper Lentil Soup with Cilantro & Green Onion garnish......and I think the picture is food magazine worthy so I had to post it!! 😉😉

 

Make Your Future Self Proud

Fall Me is looking back at Summer Me.....& saying, hey you. Thanks for staying consistent. Thanks for getting out there in the heat, listening to your body, throwing out the pace comparisons & just getting it done. Thanks for all the times you did those intervals in the heat & humidity that slow you down, when walking drives you crazy!!! Thanks for all those miles of turtle trots trotted while telling yourself that the pace would get there when the weather was more accommodating, telling yourself to just be happy with the love of the adventures....& of keeping those ankles & knees trained for impact & distance....

 Because starting over is so much more frustrating than just hanging in there, staying consistent & going with the flow, adjusting as needed through the seasons of weather....and of life.

 And, Fall Me is looking at the calendar and seeing my biggest Runventure of 2016 coming up fast & has been looking at "exactly HOW long do I have to cross the finish line before they close the race down"??? ;) .... & has shifted from maintaining to pushing a little harder & working on getting that pace to where I'd prefer it to be. Fall Me has been pleasantly surprised that I'm ahead of where I thought I'd be...& when I look at my splits, I'm clocking in on some of them at paces I haven't hit since early Summer 2015!! Woo Hoo!!! High five to Summer Me!!!! Is it where I want it to be, overall??? No....but I wasn't expecting it to be where it is, so I'm good!! I always need a goal to go after, anyway.... ;)

 Where does YOUR future self want to be.....by Christmas? By the New Year? In 3 mos, 6 mos, or a year from now?? What's stopping you from getting started....NOW?? And, in regards to whatever it is that's stopping you....WHY are you letting it??

 Make yourself proud. I double dog dare ya.

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Yoga....Wall Sit

I'm supposed to be running now :'( , but....holy moly, hamstrings!!! They were begging for some TLC!! Hammer & Chisel instead....and a little runner's targeted yoga. Legs Up the Wall currently in progress. Creative name, eh?? ;)

 Want to try it?? WELL, it's SUPER hard & complicated, but I'll tell you how........lie on your back with your sit-bones as close to the wall as is comfortable for you. From there, you extend your legs up the wall, so that the backs of your legs are resting fully against it. BOOM, there it is. ;) If you're not very flexible, you won't be able to get super close to the wall at first. That's ok....if you keep at it, you'll get closer & closer as time goes by! It's recommended to practice this pose for at least 10 to 15 minutes, but even just hanging out for a minute or two will do.

 Great for runners....my hamstrings say "thank you"!! Great for non-runners, too. Why, you may ask??? It's #NationalYogaMonth, so I'll tell ya!!

 1. It reduces edema in the legs and feet. By reversing the effects of gravity on your legs and feet, you can help to move any stuck or stagnant fluids that may build up there if you have low blood pressure, or spend a lot of time on your feet during your day.

 2. It relieves tired leg muscles. Hanging out with your legs up the wall is one of the best ways to help drain tension from the legs, feet, and even the hips, if you have them elevated on yoga blocks.

 3. It gives you all the benefits of inversion, without the effort. Inversions can help to reverse the effects of gravity on the whole system, help regulate blood pressure, help move stuck fluids, and even help to improve your digestion....but sometimes some of the inversion methods can be too much for some people. With Legs Up the Wall, you will still be getting many of the benefits of practicing an active inversion.

 4. It is super calming for the nervous system. This posture is really intended to be a deeply relaxing pose. When combined with slow, rhythmic breathing, you'll be tapping into your “rest and digest” nervous response. In this state, your body will be actively digesting anything you have eaten, as well as working to heal and repair your body. When you do these kinds of poses consistently, you may notice that your body feels healthier overall, and that you are better able to find a calm state of mind.

Basically, it helps ya chill out!! That IS what we're supposed to do on a Saturday, or at least for part of it, right?? ;)

 

Dark Chocolate Raspberry Shakeology

When there's bday cake in the house....& and when my son's favorite cake is also MINE....let's just say that Ms. Disciplined DOES have a couple of weaknesses!! ;)Bdays around here call for not just any cake, but homemade bday cakes made with <3 love <3 . My kids won't let me off the hook on that one, EVER!! {spoiled much??? ;) } 

Several years ago, Robert couldn't decide what kind he wanted, so I set to work adapting a recipe I'd found to suit our preferences....and that cake, Dark Chocolate Raspberry Mouse Cake, has been his request every year since!! It's ridiculously yummy & indulgent, & I did have a piece on his bday, you know....just to make sure it was good enough for him, but.....there's still a cpl pieces waiting to be eaten that I refuse to touch!!

SO, I created this instead to resist the temptation w/ something that's actually crazy GOOD for me....& it seriously tastes like the cake in a cup!! I'm not even kidding.....who needs a napkin?? Not me.....makes ya lick that chocolate right off your lips!!!

"Mom, do you want some of this cake, or is the rest for me"?? "It's all you, baby. I'm good". ;)

Sharing this with my challenge group....if YOU were in it, you'd get even more recipes and meal/snack ideas....because that's part of the fun for me:: teaching ppl that yes, healthy FEELS good.....but, y'all. It TASTES good , too!!! <3

Fit Family - Oct. 3

#VirtualCoachChallenges = taking & posting the selfies to connect with your people in a personal way because you rarely, or even never, see them in person & not looking like a dork in the process. ;)Do you even KNOW how hard it was for me to get this pic without it looking either 1.) totally inappropriate or 2.) nothing but legs for days, which was not where I wanted the focus ;) ???
But....it also falls under the hashtag of...

#VirtualCoachPerks = I CAN help and connect with people no matter where they live, no matter what their schedule is....& no matter what their fitness & nutritional likes/dislikes, needs or preferences are!! You don't need to be a FitFanatic already to join our family, you don't even have to become one in the process....but ::

💪 You DO need to have a desire to improve your health & get your booty movin' in some way....& it doesn't have to be MY way. I'm aware that not everyone wants to run all over the world & I'm ok with that!! ;)

💪 You DO need to be willing to clean up what you're putting into your body, & your body will thank you for it. Your family & friends might, too....because when YOU feel better & have more energy, everyone in your life benefits!!

💪 You DO need to be ready to discover that we really ARE a FitFamily!! In my groups, you're not only going to be encouraged in the areas of fitness & nutrition, but you're going to be encouraged in all other parts of life, too. We care about each other. We care when one of us is hurting or going through difficult times....& let's be honest. We all pretty much are in one way or another, & if one of us isn't now....somethings going to come 'round the bend that throws a bump or two in our road. When that happens, we don't beat you over the head with a virtual stick, saying....BUT, did you do your workout today?!?!? We say.....I'm so sorry, how can I pray for you, what can I do for you.....& I'm so proud of you for hanging in there, you've got this and we've got YOU!!! We follow through with those offered prayers & help you get through it, without letting you give up & throw in the towel as far as taking care of yourself goes. Because LIFE happens, & sometimes we do that. We give up, instead of just adjusting as needed while still moving forward.....& months later, we regret that we did, but it doesn't have to be that way!

Another Virtual Coach Perk?? I've seen & done all of these things since I first joined a virtual coaching group....but it's also been delivered back to me, tenfold. Because that's what families do. <3

Been thinking about it?? Our next Adoption Day :)is coming soon, & we'd LOVE to welcome you into our family.....comment below or PM me & we'll get you started with the application process!! <3 <-----no, there's not really an application...I'm just a cheeseball. :P But there IS info we both need to get you set up & on your way, so....just quit thinking about it & do it, already!! :) :)

Step Out Into the Sunshine

Let it cast playful, funky shadows on your skin when you're passing through the trees....and don't edit them out because who the heck said every selfie has to be so dadgum perfect?!?!? #BeRealaLittleMoreToo

Embrace the warmth....soak it up....and say Happy First Day of Fall, y'all....feels much like yesterday...😂😂...and you'll hear no complaints from me about that!! 😉

#SunshineAllTheTime if I could have it my way!!

Today, I made huge progress on beating those bridges downtown. 🏃 And progress on that pace. 🏃 But the best part??? Seeing movement in my peripheral vision and being delighted by dolphins swimming, jumping, splashing & feeding so closely that had there not been a wall there, I might have been able to touch one. 😍 No pictorial evidence because I wasn't willing to miss the show to try to get any!!

If I ever get so focused on the pace that I lose my love & delight in the adventure of the run....take my running shoes away from me and don't give them back until I've come to my senses!!!! 🐬🌴🌞🐬

#RunLIFE #50KTraining

.....some runs hit the calm down & breathe button on your Manic Monday morning....😉

Mom taxi hit high intensity levels when 2 loves missed their bus and I had 3 kids to get to 2 diff places, 45 min away from each other with traffic that didn't care about my predicament...we were ALLLL late today..... :/ 😉

#RunItOff

Fight for your Smile

Here I was....doin' my yoga, minding my own business, doin' my own thang, when I leaned into a stretch that had me looking over my shoulder, and....boom. That glare that I didn't know was there... ;) . Tried to steal my hard-earned peace & tranquility!!

Ok, so maybe not....but the pictorial symbolism rocks!! ;)And because it seems to be a theme, not only for me but for other people, too (namely, women of the people pleasing kind), there really is always that ONE person...usually more than one....that are going to be your Negative Nellies, your energy suckers, your voices of gloom and doom....and sometimes damnation based on wrong assumptions and judgements...in your life. And, I don't care who ya are....for most women, their words HURT. Their wrong assumptions hurt. Judgements from people who clearly don't really know your heart and/or motives and the reasons for them....they hurt. Because we've got all those women's emotions and feelings going on that are wired into us....

But, you know what hurts more?? Listening to those people....and letting them effect your thoughts, your decisions, your todays, your tomorrows....your own self worth and value. You gotta learn to give them a little smile, say "bless your heart"....and keep moving right along.

I mean, really. Fight for your smile, your peace, your tranquility, and your purpose that's based on the truths that YOU know.....or you might end up looking like....Grumpy Cat. And while HE'S kind of funny, the thing about the people version of him is that they're not so much, and their behavior is usually a reflection of the condition of their hearts....and the state of THEIR peace, tranquility...and how well they're living up to their purpose and potential.....or not. Think about it...and adjust your emotions and responses as needed. <3