PUMPKIN SPICE WHAT?!?

It’s that time of year again – crisp days, cold nights, vibrant colors on the trees and the smell of autumn in the air. Oh, and let’s not forget about the Fall foods: apples, cider donuts and pumpkin everything!  What better time to start your morning with a low-sugar/no sugar added pumpkin spice smoothie?!

Because I eat so low sugar I get my kicks on the savory side of food and am partial to a super spiced smoothie with ginger being my favorite smoothie spice.  Ginger is not only delicious but is a great anti-inflammatory food and can often help settle an upset stomach.  I always grate fresh ginger directly into my blender using a rasp.  You can find a rasp at almost any food store these days and it makes adding ginger to your recipes a cinch!  If you are not partial to ginger, then reduce the amount or leave it out completely.

Low-sugar/no added sugar PUMPKIN SPICE smoothie

1C unsweetened almond milk (or your milk of choice)

1 scoop of SunWarrior Natural protein powder (or if you tolerate Stevia then you can sub with SunWarrior Vanilla)

1 large scoop of roasted squash (or canned pumpkin)

Small handful of pecan halves

1 dash of vanilla extract (leave this out if you  use the Vanilla protein powder)

½ - 1-ich piece of fresh ginger, grated or a few dashes of powdered ginger

½ tsp of cinnamon, dash of nutmeg, ground cloves (easy with these - they can be bitter and you can always taste the smoothie as you go and add more later if needed)

Small handful of ice

Blend in a high-powered blender (VITAMIX or Blendtec)

Drink and Enjoy!!

TIP: when cooking with spices I always smell the spice before I add it ..some days I’m just not feeling certain spices and this is a good way to keep myself from ruining a meal or smoothie.

End of Summer Training

Quick video of my recent training :)))


    

Client Progress :)

Here's a little note from a client of mine :)

I've always been active, love being outside, and also love challenges.  My friend proposed that we have a running and pushup challenge: run 300 miles and do 1200 pushups between December 22 - March 20. I was on a roll, but all of a sudden started having serious knee pain which prevented me from running and, eventually, even stopped my morning beach walks. I felt like an old woman and didn't understand what the problem was. I had never felt this time of pain - even when I played rugby for a season. I'd go to yoga and my back would hurt, my foot would cramp, my knees would kill. It worried me because exercise and staying active is important for: 1. my overall life balance and sanity  2. the fact that I really like eating food.

Basically, I'm trying to figure out how to strength train with out PAIN and have a better understanding of nutrition. I also know that I am more successful when someone is holding me accountable to my goals.  I can't be an expert at everything (who can?) so when I need help, I look for experts. It made sense that I connect with Stacey because, let's be serious, she's THE expert at fitness and nutrition. Her clients raved about her to me, I love reading her blog, and I liked her I DON'T GIVE A FUCK attitude. It's empowering. 

The eating piece came second to my reason for connecting with Stacey. Moving into my own apartment, I started making pretty conscious food choices. I started cooking kale, eating brussel sprouts, and really focused on fruits and veggies. I discovered the Paleo diet and started following that. Between November - January, I lost 10 pounds and felt awesome. Then I gained it all back. This is the story of my life. Not so much yo-yo dieting as it is yo-yo snacking/frozen-yogurting/binge drinking. It isn't about being skinny or fat to me, it's about feeling comfortable, having high self- esteem, and being healthy. I know that I have pretty a serious family history of disease - high cholesterol, diabetes, cancers, high blood pressure and am also conscious of the fact that I need to take preventative measures now - before I have way more responsibilities than I already have. Now that I have been working with Stacey I feel huge changes in my body - no more knee pain, I'm getting better at kettlebell exercises, and my IT band doesn't feel like it's going to snap when I go on long walks.  It's the eating piece that needs some extra help. Stacey and I thought it'd be helpful to blog about my journey. After all, this is a journey. It's not easy to break habits and start new habits. It's also proven that when you are held accountable, your rate of succeeding is higher....

Cheers to the journey to my fit, happy, healthy (ass-kicking) life. My goals: lose 20 pounds by August and, ultimately, 30 by September. Do 10 pull-ups in a row (I've never done a real pull-up in my life). Be at a fitness level to play a competitive sport (probably soccer). Master the turkish get-up. 

Easy Ways to Increase Shoulder Mobility

Recently did a video for an old friend who is having some issues with limited shoulder mobility.  He is an avid CrossFitter and he has finally realized that his shoulders are holding him back.

For anyone who knows me you KNOW my worst fear is speaking in front of the camera.  I coach and cue and speak all day long but not in front of a camera :0

So here's to my first attempt :P

Meal Ideas?

Hi Stacey,
I am struggling with dinner ideas that feature a protein at the center ( I am good with the veggies). Do you know of any good ways or recipes on how to cook chicken? The chicken I make always comes out so...bah. I have no desire to eat it.  I would also do beef or pork.
Any suggestions are welcomed!


I get emails like this all the time. Whip up this marinade and I promise your chicken will never be boring again :) Got this from my momma and I marinated the meat overnight and it was amazing!!!!




Paleo Sweet & Spicy BBQ Sauce
½ cup Ketchup   (I used one 14.5 oz can of Muir Glen Diced Tomatoes)

2 Tbsp Stoneground Mustard
3 Tbsp  Tamari free Soy Sauce (if you do soy)
3 Tbsp Garlic Infused Red Wine Vinegar (or Red Wine Vinegar + 1 clove Garlic) or Coconut Vinegar
2 Tbsp Sugar (raw) or Coconut Crystals (for a lower glycemic index)

1 Tbsp Chipotle Hot Sauce
1 ½ tsp Chili Powder
1 tsp Garlic Powder
1 tsp Paprika
1 tsp Chili Flakes

1 Tbsp Onion Flakes (dried) (didn't use)

1 Ancho Pepper (I use dried, sans the stem but I use the seeds)    (didn't use)

3 Arbol Peppers (again, dried, sans the stems) (didn't use)
1/3 cup Olive Oil
1 Tbsp White Vinegar
1 Tbsp Sesame Oil
Put everything in a food processor or the Bullet (my fav!) and go to town. Just blend away until everything looks well incorporated.
Best of all? No cooking! You can use this immediately and its thick and delicious!
Serve on tenders, breasts, wings or Pork Ribs for the best BBQ ever! 

Using Strength Training to Support your Yoga Practice and Vice Versa Part 1

People usually stick to what they are comfortable and good at.  I mean if you have a few hours a week to workout you are going to do what you enjoy...right?

Yes of course it is FAR better than doing nothing at all, but what you like isn’t always what you need.

OR what is good best for your body J

Take for example an already super bendy girl doing yoga 4 times a week… shits gonna hit the fan!

Remember at the beginning of this year the NY TIMES article about how Yoga can wreck your body?

http://www.nytimes.com/2012/01/08/magazine/how-yoga-can-wreck-your-body.html?pagewanted=all

Just as we as humans has evolved over the years so too must yoga. Those instructors stuck in the strict constraints of the past may in fact be damaging their students.

Here at South Boston Yoga the instructors come from a wide variety of backgrounds.  Our influences include bodywork, personal training, dance, and martial arts.  These styles collide to create something wonderful. I assure you it is some of the best “yoga” you will get in the Boston area.

Since the majority of my clients practice yoga I don’t have to spend much time on mobility or flexibility in general.  My focus for them is teaching SELF MYOFASCIAL RELEASE, STABILITY and STRENGTH through a safe and solid range of motion.

After all most Yogi’s have a PHENOMENAL amount of body awareness without EVER having lifted a weight!

Here are just a few things to think about:

Teach students that it is ok to have anterior tilt sometimes such as in the deadlift, as opposed to continually cueing a “tucking of the tail”

       

In addition, teaching rack and overhead carry variations develops strength and stability in the upper back and shoulders as well as the core

-Allow your downward dog to achieve thoracic extension as well as hamstring stretch, cueing chest back to thighs with bent knees as opposed to cueing heels down.

(Notice how this causes a rounding in the low back)

Teach that lunging with both knees bent creates more strength and stability, such as in the banded knee lunge below. 

    

Versus constantly sitting into the stretch with the following Exulted Warrior Lunge.

Create single leg and hip stability along with glute strength by bending at the knee in single leg deadlifts.

As opposed to simply hinging at the hip with a straight base leg in Warrior III.

There is not a whole lot of supported lateral movement in yoga. Sure we forward fold to the left and right but the core is not involved there.  In order to teach the upper back and core to the support the torso I teach with the assistance of a suspension trainer.

Lateral Lunges with an exaggerated vertical torso for erector and core involvement.

My Biweekly Update...PROGRESS NOT PERFECTION ;)

I strength train three days a week and yet I continue to gain strength and skill. 

Yes and you can too :) 

I have gotten to a point in my life that I don't want to spend more time in the gym then I need to. 

I need time to run a successful business, keep up with life, as well as spend with family and friends, and its SUMMERTIME :) 

In the past I have been guilty of losing sight of all that is important to me in order to pursue my goals. 

I have said this before and I will say it again...you can have it all.

Most of you now as a trainer myself, with a specialty in strength training with kettlebells, suspension trainers,body weight exercises, along with a focus on corrective exercise.  I run my business within the largest yoga studio in Boston.  I don't train athletes, I work with everyday folks looking to gain stability, get stronger and stay pain free. 

I do however continue to have my own strength goals to keep me learning and motivated rather than stagnant  because in this industry your job is never done :)  I don't believe in "talking the talk" if you yourself don't "walk the walk".  Therefore when I post videos of myself, this is not a direct reflection of what I would do with my clients.

As promised here's my biweekly update on training ;)

As usual my workout begins with 10-15 minutes of SMFR; focusing my attention on areas that I know will need to be open on that given training day. I then move into mobility and stability exercises that target my weaknesses ie ankle, hip and thoracic mobility as well as glute and scapular stability. I prepare for traditional deadlifts with medball slam and box jump variations.

A1:Deadlifts 205X 8 with 60 sec rest

A2:I usually do some sort of hip mobility drill to ensure I rest for the given time period.

B1: Pullups 4x6,

 B2: GHR 4x10 (banded and UGLY)

C1: Bent over rows 5 x8 @ 105lbs

C2: Single leg hip thrusts with chains 4x6,

 D1:GHR sit up3x 10 @ 45lbs,

D2: Prone Trap Raises 3x10@ 5lbs