17 Days & A Strong Core

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17 days until we ring in 2016 and a new look for Fit Envy NC!

Keep your eyes open for a whole new look, feel and focus coming out in January!  I am super excited about things to come in the new year and wanted to give you all a heads up! Make sure to share the blog and mobile app with your family and friends.


A glimpse into 2016Core is MORE!

Life stems from a strong core – body, soul, spirit. Your mental, physical, emotional and spiritual being. Faith, family, friends, food, fitness, and fun…if we are weak at the core, our growth and strength is fragile and unbalanced.

So, how can we focus on strength at the core?

Extend grace and love to deepen our relationships. Heal and be present. Strong at the core.
Decrease stress and worry. Enhance our faith. Strong at the core.
Use body as it is meant to be used. Be vibrant, happy, healthy and strong. Strong at the core.
Set goals and believe we will get there. Work hard. Play hard. Repeat what works. Delete what doesn’t. See ourselves succeeding. Strong at the core.
Flexibility gives way to strength. Practice daily. Give, adjust, push. Strong at the core.flexible

Be thinking about it and watch for more in the new year!
In the meantime, one of my favorite websites, Greatist, does a wonderful job here explaining some of my favorite physical CORE exercises.

9 days until Christmas!!  Are you ready??

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Make the rest of your week, the best of your week 🙂
~ Lindsey

 

Tips for a Season of…

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Peace or complete chaos?

How is it that we can shift that holiday stress into a time of peace and joy? Isn’t that what we are supposed to be celebrating? Peace on Earth, Joy to the World, Oh Holy Night? Living in each day and moment through the time of advent, over Christmas and leading into the new year?

Is it possible OR does the hustle and bustle of decorating, baking, parties, school performances, work events, neighborhood get togethers, shopping, gift exchanges and wrapping gifts consume every ounce of your being, zapping your energy; leaving you wondering where the time went at the end of the day and crashing into bed?

Let’s be real – the holiday season can make people NUTS! stress_free_christmasIf I am being completely honest, that is me in years past. I felt the overwhelming stress of not finding the perfect gift and leaving things to the last-minute. The days passed too quickly, I attended events but was never fully present and before I knew it, the holidays were over. My memories a bit of a blur.
Can you relate? How different could this season be if we were all more aware? If we all took the time to truly feel the joy and gifts of the season? To live with faith and focus on the meaning of Christmas?
I most definitely have not done this is years past; but with each passing year and increased awareness, I am learning to slow down, breathe and enjoy making those memories.

So, what can you do to slow down this season? To not feel ready to pull your hair out? To not end each day completely frazzled and exhausted?

Here are my 6 tips to not only survive the season, but LIVE the season:

  1. It’s OK to say NO. If it adds stress and you really do not want to do it, but are thinking of saying yes out of guilt or obligation, say no. You do not have to do everything. You do not have to strive for perfection. The people who love you will understand.
  2. Stick to your schedule (for the most part). Enjoy the holiday additions to your calendar, stick with your workouts and don’t overbook.
  3. Take a walk and breathe. The sunshine, rhythm of walking and fresh air deep in your lungs helps relieve stress hormones in your body while boosting your immune system.
  4. Laugh. Surround yourself with people who make you smile and laugh out loud. If they aren’t available, rent a funny holiday movie like Christmas Vacation. Laughter triggers the release of endorphins, promoting an overall sense of well-being.
  5. Enjoy your cup of joe. Instead of grabbing that coffee as your run out the door, get up 10 minutes earlier, sit and focus on what you are grateful for or spend a few minutes in prayer. I promise you will enjoy the quiet and the coffee tastes better 🙂
  6. Ask for help. Most of us are afraid to ask, as it may upset or inconvenience someone else. If you do not ask, you will never know. Most of us are willing and able to help out and would be upset if you didn’t ask. So, ASK!  Even the kids, ask them. Get them involved. Lean on a family member or friend…that’s what we are here for!

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Cheers to a memorable, less stress-filled holiday season.
~Lindsey

Post Turkey Workout

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Overstuffed from the weekend??

How about waking up tomorrow morning and starting your week off on the right foot with a fantastic workout that you can do in under 25 minutes?? Anytime. Anywhere. No equipment needed. No excuses.

You got it!

post turkey workout

And while we are at it, even though Thanksgiving may be over and we are on to mocha and peppermint, I am still a fan of pumpkin and enjoy pumpkin pie at Christmas time too.

With 7 grams of fiber in one cup of canned pumpkin, you can add it to a smoothie, chocolate shake or other treats! Like this recipe that I made for Thanksgiving in muffin tins.

MINI PUMPKIN TREATSmini pies

  • 1 can organic pumpkin
  • 1/2 can coconut milk
  • 1/2 cup local honey
  • 2 eggs
  • 1 tsp vanilla extract
  • 1/2 tsp ginger
  • 1 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1 tsp of coconut oil to grease the muffin tins

Single serving sizes with a bit of mom’s homemade whipped cream (that she has now taught Kendall to make each year) and hot coffee….ahhhh! Heaven 😉IMG_7068

 

 

 

 

 

 

 

 

Make it a great week!

6 More Days…

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Until my favorite holiday of the year 🙂

Thanksgiving is a time to enjoy – enjoy the holiday and not destroy our waistlines!!

There are so many healthy recipes to make this Thanksgiving, I cannot decide on just one! If you are looking for some guidance to a healthier turkey day this year, try one of these…

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Another thought. Agree or not, let’s keep the Black Friday deals in the stores to Friday.

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Lastly, a little Friday Funny for you to enjoy. I saw this video yesterday and it cracked me up! Moms – is this you? I try every year, but I have to admit it…I can TOTALLY relate 🙂

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Happy Friday!  Happy Weekend!
Look for more recipes and wellness deals next week.

Lindsey

 

Taco Tuesday

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Are you the person or family who rotates the SAME 4-5 recipes every week? Tacos, spaghetti, a chicken dish, pizza, a night of leftovers, maybe breakfast for dinner?

Well, let me help you switch things up just a bit this week. Try something new that won’t break the budget OR take a lot of time.

stuffed potato

 

 

Tomorrow is Taco Tuesday.
So how about trying this recipe

 

 

 

Taco Stuffed Potatoes

  • 4 medium baking potatoes
  • 1 pound lean ground organic turkey
  • 1 small onion, diced
  • 1 red bell pepper, diced
  • 1 teaspoon cumin
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • salt, pepper and chili flakes to taste
  • 8 tbsps shredded sharp cheddar cheese
  • 8 tbsps chopped green cabbage or lettuce
  • 8 tbsps diced tomatoes
  • 4 tbsps Greek yogurt
  • 1 avocado diced
  • juice of 1 lime

Preheat the oven to 375°.

Wash & dry the potatoes and poke several holes in them with a fork. Brush the skins with olive oil and sprinkle with sea salt.
Wrap each potato in foil, and place them on a baking sheet in the oven for 50 minutes. (If you are running short on time, you can cook the in the microwave; but they are definitely better when done in the oven)
Remove potatoes from the oven and let cool to the touch. Cut them in half lengthwise, and scoop the centers out in a large mixing bowl. Leave enough flesh on the bottom to keep the potato skin stable.

Save potato insides for later use (think potato pancakes or potato soup).

While the potatoes are cooking, prepare the taco filling:
In a large skillet, cook the ground turkey, onions, and red bell pepper until the meat is no longer pink and the vegetables are soft, about 8-10 minutes.

Add the cumin, garlic powder, paprika, salt, black pepper, and red chili flakes to the skillet and stir to combine all the ingredients. Set aside.

Evenly spoon the turkey mixture back into the potato skins, and top with 1 tablespoon of cheese each. Transfer the potatoes to a baking sheet and bake until the cheese is melted.

When the potatoes come out of the oven, serve each with shredded cabbage, tomatoes, avocado, greek yogurt and top with lime juice.

capresepizza1_horresizedPIZZA NIGHT!  Get the kids involved…I used to love these as a kid (although mine didn’t have spinach – but yours should!) Try with different toppings too!

 

 

 

Make Your Own Mini Pizzas

  • 6 whole grain English muffins
  • 1½ cups oven roasted cherry tomatoes
  • 1 tbsp olive oil
  • 1-2 cups fresh baby spinach
  • ¼ cup fresh basil, chopped
  • 8 oz fresh mozzarella, sliced or chopped into small cubes
  • 2 tsp balsamic vinegar
  • small amount of salt and pepper

Preheat oven to 400. Slice tomatoes place in a ziplock plastic bag – add the garlic powder, olive oil , salt/pepper and basil and shake to mix well.
Place tomatoes on a baking sheet, sprayed with cooking spray. Roast 5-10 minutes until skins begin to pop and wrinkle.

Split the English muffins and lie them open-face on a baking sheet. Place in the oven to toast for about 5 minutes.

Remove the muffins and place the spinach on each muffin, top with mozzarella and oven roasted tomatoes. Bake for 10-12 minutes or until the cheese is melted. Drizzle lightly with balsamic vinegar.

Serve with a side salad.


 

What is your favorite “go-to” recipe that you make every week? Are you getting bored with it? #recipeswap

 

Drop it Like a What?

Are you are sitting down? If so – GET UP!!

Get up and do 5 squats!!  Weight in your heels, chest lifted, shoulders back and down – send your butt back like you are sitting in a chair.

squat

Why squats?

DEFINE YOUR LOWER BODY!! 

Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes full-body muscle-building.

When done with proper form squats are so powerful that they trigger the release of human growth hormone in your body, which is vital for muscle growth and will also help to improve lean muscle mass when you train other areas of your body aside from your legs.

**So squats can actually help you improve both your upper AND lower body strength.**

Functional Exercise Makes Daily Activities Easier:
Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Lifting groceries, picking up kids, going up and down stairs, simply feeling strong when you roll over and get out of bed in the morning.

Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you not only build muscle and help your muscles work more efficiently, but also promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world.

Burn More Fat:
One of the most time-efficient ways to burn more calories is to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day
So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before!!

Maintain Mobility and Balance:
Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work your core and stabilizing muscles, which will help you to maintain balance while also improving the communication between your brain and your muscle groups.

Prevent Injuries:
Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance.

Tone Your Butt, Abs and Entire Body:
Very few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your butt, abs and, of course, your legs. Squats build your muscles and these muscles aid in the regulation of glucose, lipid metabolism and insulin sensitivity. All of these things help to protect you against lifestyle diseases such as obesity, diabetes and cardiovascular disease.

Help with Waste Removal:
Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved digestion through your colon and more regular bowel movements.

The best part  – you can do them ANYWHERE!  Before you get in the shower, at the grocery store, at your desk, in the break room, waiting in the pick up line at school, while you are cooking or doing laundry….

MOVE more. DO more. BE more. SQUAT more.

Have a fantastic weekend!!

Challenges & Vulnerability

I wrote this blog a little over 2 months ago. It is one of my favorite blogs that I have ever written. It is raw. It is genuine. It is real. I find it interesting to re-read and become more aware of where I am today. Striving for growth each day; and still searching for that new opportunity that I know is right on the horizon.
Maybe you see a glimpse of where you are through these words. Can you relate?

FitEnvy NC Fitness & Nutrition

I am at a crossroads and ready to diverge down a new path. Allowing myself to be vulnerable and open to new opportunity. I need a challenge; to be pushed out of my comfort zone, challenge my brain and project growth…in every sense. Mentally, emotionally, physically, spiritually. In my career, my connections, with my goals and visions.

Career-CrossroadsEmotional challenges. I am fully an emotional woman, mom, wife, daughter & friend who loves deeply. The love that I have for my family and friends is overflowing. My challenge, emotionally, may be most with my kids. I need to love them deeply AND love them in a way that may look like stepping back and letting them learn from experience and doing. This is a fine line to walk, as it is so incredibly hard to have my heart walk around outside my body and let it fail – all while knowing and having faith that…

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Have You Had Enough?

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candyHalloween candy yet??

UGH – the amount of candy my kids came home with last night is a dentist’s dream! I told them I think they should pick out 20 of their favorites and donate the rest. and I thought 20 was being generous!!

 

Here are some great tips on GETTING RID OF THAT CANDY from my girl, Lisa Leake, with 100 Days of Real Food.

AND, as I mentioned on my Facebook page this week, here is my recipe for homemade Almond Joy bars.

1 cup of shredded organic coconut
3 tbsp organic coconut oil
2 tbsp 100% pure maple syrup
1 tsp vanilla extract
1/8 tsp Himalayan pink salt or sea salt
12 whole raw almonds
1/4 cup melted dark chocolate chips

almond joysCombine all ingredients in a food processor for about 3 minutes, until a paste forms.
On a parchment lined cookie sheet, drop 12 tbsp & form into small rectangle shapes with your fingers.
Place one almond on top of each and freeze for 30 minutes.
Melt chocolate and drizzle over top – enjoy immediately or re-freeze.

 

Then , try to eat only one 🙂 Enjoy!

Fall Dinner

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Before we get to dinner, I hope those of you who followed the Clean Eating Challenge last week gained something, tried a new recipe, felt amazing and healthy!
Here is a post, shared on my Facebook page, from a dear friend and challenger…

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“My week of Lindsey’s 5 day ‪#‎fitenvync‬ challenge has come to an end. Honestly, it taught me a lot about myself and gave me a good boost of “I can do it”. I love the creative recipes, and liked the simplicity of the meal prep. Thanks for the awesome week Lindsey and FitEnvy!!”

Thanks for sharing 🙂

 

Here is another great recipe to try!

This seems like a long list of ingredients, but this is an easy one to make. Once you get all of the ingredients blended together, throw it all in the crock pot to let the flavors marry & enjoy as an appetizer or for dinner with a delicious salad!squash soup

 

 

 

 

1 medium butternut squash, peeled and cubed
4 cups unsweetened almond milk
3 cups water
1 large green apple, diced
1/2 cup carrots. chopped
1/4 cup sweet onion
3 garlic cloves, minced
1 medium orange, juiced
2 tbsps orange zest
2 dates, pitted & chopped
2 tbsps coconut oil
2 tsps cinnamon
1 tsp nutmeg
1/4 tsp cayanne pepper
salt & pepper to taste

Toss squash with seasonings and roast at 400 for 25 minutes. Set aside and let cool.

In the meantime, in a cast iron skillet, heat apple, orange zest, carrot, dates, onion and garlic in coconut oil until soft (7-8 minutes).

Combine milk, water and orange juice.

Add all ingredients in portions into a Vitamix, blender, OR food processor to blend. Place soup in a crock pot to heat and blend flavors for 1-2 hours.

 

 

 

In the Kitchen AND Bathroom

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TGIF!!! HERE WE ARE – Day 5!  Did you try something new this week? Do you feel successful with eating whole, clean, nutrient dense foods? Here is the menu for today, but first I want to share 2 things that I keep in my kitchen AND bathroom, all of the time, as they both have multiple uses and health benefits.

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APPLE CIDER VINEGAR:
Have 1-2 tbsps a day

1. Helps balance pH
in the body

2. Removes stains from teeth

3. Aids in weight loss

4. Detoxifies

5. Helps eliminate yeast from your body

6. Great for lymphatic system

7. Reduces heartburn

8. All natural multi use cleaning agent and facial toner 🙂

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ORGANIC COCONUT OIL:

1. Weight stabilization

2. Boosts metabolism

3. Supports immune system

4. Slows aging of skin

5. Aids blood sugar and cholesterol regulation

6. Helps stabilize energy

7. A great moisturizer and make-up remover

8. Helps whiten teeth

9. Used to detox/cleanse (oil pulling)

10. Great addition to your morning coffee! and doubles as a lip balm while you drink 🙂


DAY 5
Breakfast: Oatmeal & Banana
1/2 cup oats
1/2 banana, sliced
2 tbsp raw pumpkin seeds
cinnamon, to taste
1 tsp drizzle local honey

Snack 1: 1 cup mixed fruit/berries topped with 1 tbsp each shredded coconut and almonds

Lunch: Chicken and Hummus Lettuce Wrap
3 oz. broiled or grilled chicken, sliced thinly
1 tbsp hummus
½ cup of alfalfa sprouts
2 slices of tomato
3 slices of cucumber
3 lettuce leaves
*serve with side salad: mixed greens, 1 carrot, 1 celery, 1 tsp. balsamic vinegar

Snack 2: Crudités and Cheese
1 cucumber and 1 red bell pepper cut into slices
1 oz cheddar cheese

Dinner: Spaghetti Squash with Avocado Sauce
Cut squash in ½ lengthwise and remove seeds. Flip inside face down in roasting dish and cook in 400 degree oven for 35 minutes. Scrape flesh of squash out with a fork to make “spaghetti.”
Add 2 large handfuls of fresh organic spinach to squash and cover to let the spinach wilt.
Combine 1-2 avocados, ½ cup chopped parsley, 2 minced garlic cloves, juice of ½ a large lime, kosher salt, pepper and dash of cayenne in a food processor until creamy.
Top squash/spinach mixture with avocado sauce.

HApPy fRIdAY!!!

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