Running Hybrids

Let's talk about how I miraculously obtained a bib for my favorite race, the Broad Street Run.  It's a 10 mile run through the city of Philly, entirely on Broad Street.  The first five miles are basically downhill, straight towards city hall.  They have to cap the race at 40,000 runners (the largest 10 miler in America), so beginning in 2013, entry was decided through a lottery.  I ran the race in 2011, 2012 and 2013.  Last year in 2014, I was not chosen in the lottery, which ended up being a blessing in disguise, because the run was just days after I found out I needed knee surgery.  This year, I decided that the BSR would be my triumphant return to running.

I didn't get picked for the lottery.  Again.

Cue sad trombone.  Seriously, I was really sad.  I mean, I am infinitely happier and in better shape than I ever was when I was running, but running gave me a feeling of power and accomplishment that I definitely miss.  I was just getting used to the idea when a friend decided her hip trouble wasn't going away any time soon and transferred her bib over to me.  #Win.

Panic mode set in pretty instantly.  I used to train 10 weeks for this race and now we're 5 weeks away.  Oops.  Plus I still had 3 more weeks left of P90X3, and I wasn't about to abandon what I've been working on for the last 90 days.

Enter a hybrid calendar!

Hybrid calendars are awesome!  They are perfect for people who want a wider mix of workouts that maybe one program doesn't offer, for people who can't ever choose just one program to do at a time, for people who get bored easily, and for people who like to mix up their at-home workouts with runs or workouts at the gym.  There is a great website called Workout Scheduler which allows you to pick from any Beachbody or MMA workout and create a calendar based on your fitness goals.

Another reason I like hybrids are because they force me to cross-train appropriately.  A couple of years ago, I was running probably 5 days a week, and I really messed up my IT band.  After a lot of physical therapy, I learned the necessity of lower body stretching and strengthening.  I always stayed away from really strenuous lower body exercises while running because I figured running was strenuous enough.  Turns out, my legs, hips and core weren't strong enough to support all the running I was doing.  That's when I first picked up the original P90X.  I found that my speed and stamina increased, while my soreness and injuries decreased.

Since I needed to add running in, I decided to create my own hybrid using the workouts from the last month of P90X3, since that is what I'm in right now, and they are my favorite workouts in the program.

Essentially what I did was take out some of the cardio-heavy workouts and replace them with running (I left in MMX though because it's my fave).  I also rearranged some things from the original calendar to make sure that I wasn't do my long runs the day after leg day.  Ouch.

Of course I couldn't forget Rachel!  She is running BSR as well and is just about to finish T25 (maybe we can get her to guest blog about it!).  She has never done P90X3 before and we didn't think it was a good idea to throw her into a month 3 hybrid, so I made her a PiYo hybrid.  I'm actually kind of jealous.  It's pretty good:

I love creating hybrids, so let me know if you ever want any advice or help planning yours!

Greek Yogurt: Jack of All Seasonings

When I was little, I didn't eat things that looked gross.  And if I tried something and it WAS gross, you can be sure I didn't eat that thing again (voluntarily.  My parents were able to get me to eat my veggies by force-feeding me or threatening to take away my dessert).

So basically, I was like every child on earth.

I have grown in significant leaps and bounds since then (whether my parents want to admit it or not). I am very willing to try new things (on my own terms), and sometimes, even after some initial grossness (it's a word), I will try things a second, or even a third time.  Some food, like some people, deserve a second chance.

Enter greek yogurt.

I have been eating yogurt pretty much every day since I started college.  That's 10 years of yogurts.  3500 yogurts.  I single-handedly keep the yogurt industry in business.  Before college, though, I was eating yogurts maybe once or twice a week.  Always strawberry.  When I was little, I used to dip Doritos in it (try it, you won't regret it).  I lost a tooth in one of my yogurts in kindergarten.  When I got to college, I graduated to putting some Grape Nuts in for some extra crunch.  When I started working after college and thinking a little bit more about the food I was putting into my mouth (a little bit more... I was still eating buttered noodles every night for dinner), I decided to give greek yogurt a try.  It was trendy, and had more protein which I'd learned would keep me fuller long.

It was gross.

I really skeeved the texture.  It was not for me.  I immediately went back to my Dannon Light and Fit.  Only 80 calories!

Then I started nannying, and like any good "mother" I started eating the same food as the kids:  chicken nuggets, gold fish, and fruit snacks (made with real fruit!?).  I decided to make another feeble attempt to "get healthy" and told myself that even though greek yogurt was gross, and more calories, it had less sugar and was better for me.

All of a sudden, greek yogurt became the thing I was missing in my life.  I was even craving the taste and texture.  I was glad I had given Chobani another chance.

Fast forward to this past summer.  I was really dialing in on my eating habits, learning more about how food is fuel, and I was seeing a lot of positive changes in my body, so I was motivated to keep trying new things.  I decided to try two things:  vanilla greek yogurt and plain greek yogurt, both with added fresh strawberries.  This would significantly reduce my sugar intake.

Both gross.

I posted about it on my Facebook page and people were very quick to give their suggestions of ways to make the plain yogurt taste less like a bowl of sour cream.  But I just wasn't interested.  I wasn't ready.

Two days ago, I was ready.

A coworker of mine had tried the greek yogurt recipe in the 21 Day Fix Extreme recipe book and loved it.  One red, 1 tsp of cinnamon, and half a banana.  I had already had a banana that day, but I remembered someone had suggested months before to add a smidgen of honey.

Hello lover.

All of a sudden, I had new-found respect for plain greek yogurt.  I started conspiring... what if, instead of dipping my afternoon cauliflower in hummus (one blue), I started dipping it in greek yogurt and spices?  That would be one green AND a protein and I could save my blue for cheese with dinner!  I need to tell the whole world!

And so here we are.  First is the recipe for a sweeter greek yogurt treat.  I head you can put it in the freezer for a few minutes and it turns into frozen yogurt!  The rest are spice mixes that you can add to one red of greek yogurt.  I usually add one teaspoon. It's amazing how a few spices really cut the tartness.

Cinnamon Yogurt

One Red Nonfat plain greek yogurt

1 tsp Cinnamon

1 tsp honey

Optional additions: 1 tsp nut butter, fresh fruit

Mexican Seasoning

Equal parts ground Cumin, Garlic powder, Chili powder, Onion powder

(if a recipe calls for one packet of Mexican Seasoning, use 1 tablespoon of each of these spices)

----------------------------------------------------------->>>>>>>>

Southwest Seasoning

1 Tbsp Chili powder

2 tsp ground Cumin

1 tsp coriander

1/2 tsp onion powder

1/2 tsp garlic powder

1/2 tsp dried oregano

1/2 smoked paprika

1 tsp sea salt

Mediterranean Seasoning

4 Tbsp dried parsley, crushed

4 tsp dried onion flakes

2 tsp dried basil, crushed

1 tsp ground oregano

1 tsp ground thyme

1 tsp garlic powder

1 tsp sea salt

1/4 tsp ground black pepper

All-Purpose Seasoning

4 tsp onion powder

2 tsp garlic powder

2 tsp mustard powder

1/4 tsp dried thyme

1 tsp salt

Ranch Seasoning

1 Tbsp dill

1 Tbsp parsley flakes

1 tsp garlic powder

1 tsp onion powder

1 tsp dry minced onion

1/2 tsp ground black pepper

What do you like to add to your plain greek yogurt?

Favorite Shakeology Recipes!

It's Thirsty Thursday!  And what better way to celebrate than to post all the amazing ways to drink Shakeology?  For more information about Shakeology and why it's awesome, click the tab ^^.  I've been updating!

What's the best way to make Shakeology?

Shakeology is great because it is so versatile.  You can shake it up in a shaker cup, blend it in a travel blender or annihilate it in a Ninja or Vitamix.  You can keep it thin like milk or thick and creamy like a milkshake.  It all depends on your preference.  Usually, shaking just water or even different milks will keep your shakeology thinner, while blending, especially with added ice or things like a banana, nut butters or extra protein powder will make it creamier.

Always make sure to use at least 8 oz of liquid per serving.  The more solid "stuff" you add to your shake, the more liquid you will probably want to add.  Also remember that everything you add has calories except for water.  Making a shake with 8 oz of almond milk will have more calories than 8 oz of water or even 4 oz of milk and 4 oz of water.  Remember though, calories are not necessarily bad, especially since this is your MEAL.  Finally, try to make sure you're using natural, clean ingredients and definitely NO added sugar!  This baby doesn't need it!

Chocolate Shakeology

There are two types of Chocolate Shakeology:  regular and Vegan.  Both are delicious, however some claim that they think the Chocolate Vegan is a little less "chocolate-y".  Here are some great ways to make it (use one scoop or packet of Chocolate Shakeology):

1. Plain: 1 cup water, 1/2 cup of ice optional
2. Peanut Butter Cup: 1 cup water, 1 tablespoon of natural peanut butter, 1/2 cup ice
3. Peppermint Mocha: 1 cup iced coffee, a splash of almond milk, 1 teaspoon of pure mint extract, a few ice cubes
4. Mocha Chiller: 1 cup of cold brewed coffee
5. Frozen Chocolate Covered Strawberries: 1 cup of water, 1 cup frozen strawberries
6. Almond Mocha Chiller: 1 cup cold brewed coffee, 1 teaspoon of almond extract
7. Chocolate Hazelnut Coffee: 1 cup cold brewed coffee, 1 teaspoon of hazelnut extract
8. Breakfast at Hazel’s: 1 cup water, 1 teaspoon of hazelnut extract
9. Almond Joy: 1 cup unsweetened coconut milk
10. Chocolate Raspberry: 1 cup water, 1 cup raspberries (fresh or frozen)
11. Frozen Chocolate Banana: 1 cup water, 1 frozen banana
12. Chocolate Berry Blast: 1 cup water, 1 cup frozen wild berry mix
13. Nuts for Chocolate: 1 cup unsweetened almond milk, 1 tablespoon almond butter, 1/2 teaspoon of almond extract
14. Black and White: 1 cup water, 1 teaspoon of vanilla extract
15. Vanilla Almond Fudge: 1 cup of skim milk, 1 tablespoon of natural almond butter, 1 teaspoon of vanilla extract, four dashes of cinnamon
16. Maple Buttercup: 1 cup of skim milk, 1 tablespoon of almond butter, 1 teaspoon of pure maple syrup
17. Chocolate Banananutter: 1 cup water, 1 medium fresh or frozen banana, 1 tablespoon natural peanut butter
18. Chocolate Honey Bee: 1 cup skim milk, 1 tablespoon raw honey
19. Peppermint Patty: 1 cup water, 1 teaspoon peppermint extract
20. Chocolate Frappaccino: 1/2 cup cappuccino flavored soy milk, 1 cup cold coffee, 1 cup ice
21. PB & J: 1 cup water, 1 cup fresh or frozen strawberries, 1 tablespoon of natural peanut butter
22. Choco-Orange Delight: 1/2 cup orange juice, 1 cup water
23. Blue Moon: 1 cup water, 1 cup fresh or frozen blueberries
24. Chocolate Bananas Foster: 1 cup skim milk, 1 medium fresh or frozen banana, 1/2 teaspoon cinnamon, 1/2 teaspoon rum  extract
25. Chai Cocoa: 1 cup unsweetened chai tea (cooled), 2 teaspoons raw honey
26. Pina-Banana:  1/2 cup unsweetened pineapple juice, 1/2 cup water, 1/2 banana
27. Banana Honeymoon:  1 cup water, 1/2 banana, 1 Tbsp. natural peanut butter, 1 Tbsp. raw honey
28. Banana Split:  1 cup water, 1/2 banana, 2 pineapple slices, 2 strawberries
29. Fruit and Nutty:  1 cup almond milk, 1 Tbsp. natural peanut butter, 1/2 cup raspberries, 1/2 cup blackberries
30. Choco Cherry-Licious:  1 cup vanilla almond milk, 1/2 cup black cherries (pitted)
31. Cherry Monkey:  1 cup unsweetened almond milk, 1/2 cup black cherries (pitted), 1/2 banana
32. Orange U Happy:  1/2 cup water, 1/2 cup 100% orange juice, 1/2 cup raspberries
33. Chocolate Spice:  1 cup nonfat milk, 1 teaspoon cinnamon, 1/2 teaspoon nutmeg
34. Cheeky Coconut:  1 cup unsweetened almond milk, 1 teaspoon coconut extract, 1/2 banana

 Order Chocolate Shakeology Here

Vanilla Shakeology

Believe it or not, Vanilla is the youngest of the Shakeology flavors.  People like it because it's a great base for adding anything to, and it's not as overpowering as chocolate. The following are some favorite recipes to enjoy Vanilla Shakeology – all you need to add to each is one serving (scoop or packet) of it:

1. Vanilla Shakeology:  1 cup water, ice optional
2. Strawberry Vanilla: 1 cup water, 1 cup fresh or frozen strawberries
3. Orange Creamsicle: 1/2 cup water, 1/2 cup 100% orange juice, ice optional
4. Vanilla Berry Chiller: 1 cup rice milk, 1 cup frozen wild berry mix
5. Berry Vanilla Cooler: 1 cup water, 1 cup frozen wild berry mix
6. Iced Mocha: 1/2 cup cooled brewed coffee, 1/2 cup unsweetened almond milk or skim milk, 1 teaspoon unsweetened cocoa
7. Chocolate Vanilla: 1 cup skim milk, 1 tablespoon unsweetened cocoa
8. Vanilla Almond: 1 cup unsweetened almond milk, 1 tablespoon natural almond butter, ice optional
9. Vanilla Latte: 1 cup cooled brewed coffee, 1/2 cup unsweetened almond milk, 1 teaspoon of pure maple syrup
10. Peaches and Cream: 2/3 cup water, 1 tablespoon fresh lemon juice, 1 cup frozen sliced peaches
11. Vanilla Nog: 1 cup skim milk, 1 teaspoon rum extract, 1/4 teaspoon ground nutmeg
12. Watermelon Breeze: 1 cup unsweetened rice milk, 1 cup cubed watermelon (fresh or frozen), 2 fresh basil leaves
13. Spiced Orange Blossom: 1 cup water, 1/4 cup cooled orange spice herbal tea, 1/2 teaspoon ground cinnamon
14. Minty Honeydew: 1 cup water, 1 cup cubed honeydew, 4 fresh mint leaves
15. Just Grape: 1 cup unsweetened rice milk, 1 cup red grapes (fresh or frozen)
16. Greek Islander: 1/2 cup natural pomegranate juice, 1 cup vanilla Greek yogurt, 1/2 cup fresh or frozen blackberries, 2 fresh basil leaves
17. Piña Colada: 1/2 cup unsweetened coconut milk, 1/2 cup 100% pineapple juice
18. Neapolitan: 1 cup water, 1/2 cup fresh or frozen strawberries, 1 teaspoon unsweetened cocoa
19. Morning Refresher: 1 cup water, 1/3 cup cubed mango, 1/3 cup pineapple chunks, 1/2 banana (fresh or frozen)
20. Vanilla Chai: 1 cup cool brewed Chai tea, 1 teaspoon raw honey, 1 dash ground allspice
21. Cantaloupe Cream: 1 cup water, 1 cup cubed cantaloupe
22. Tiramisu: 1 cup cooled brewed coffee, 1 tablespoon mascarpone or ricotta cheese, 1 teaspoon unsweetened cocoa, 1/2 teaspoon rum extract, 1/2 teaspoon cinnamon
23. Pumpkin Pie: 3/4 cup unsweetened vanilla almond milk, 1/2 cup canned pumpkin puree, 1 tablespoon coarsely chopped raw pecans, 1 teaspoon pure maple syrup, 1 teaspoon pumpkin pie spice
24. Orange Cream: 1/2 cup skim milk, 1/2 cup 100% orange juice
25. Maple Pecan: 1 cup unsweetened almond milk, 1 tablespoon coarsely chopped raw pecans, 1 tablespoon coarsely chopped raw cashews, 1 teaspoon maple syrup
26. Blueberry Vanilla Chiller: 1 cup water, 1 cup frozen wild blueberries
27. PB and J:  1/2 cup unsweetened almond dmilk, 1/2 cup water, 1/2 cup red grapes, 2 teaspoons natural peanut butter
28. Just Grape:  1 cup unsweetened almond milk, 1 cup red grapes
29. Blueberry Basil:  1/2 cupwater, 1/2 cup unsweetened almond milk, 12/ cup blueberries, 4 fresh basil leaves
30. Coconut-Lime:  1/2 cup unsweetened coconut milk beverage, 1/2 cup water, 2 Tbsp. fresh lime juice, 1/2 teaspoon coconut extract
31. Coconut-Avocado:  1/2 cup water, 1/2 cup unsweetened coconut milk, 2 Tbsp. avocado, 1/2 teaspoon coconut extract
32. Apple Pie:  1 cup water, 1/2 cup unsweetened applesauce, 1/2 teaspoon ground cinnamon
33. Apple Oatmeal:  1 cup almond milk, 1/2 cup unsweetened applesauce, 1 Tbsp. quick-cooking rolled oats, 1 teaspoon ground cinnamon
34. Greek Islander:  1/4 cup 100% pomegranate juice, 3/4 cup water, 1/2 cup nonfat plain yogurt, 1/2 cup blackberries, 2 fresh basil leaves

 Order Vanilla Shakeology Here

Strawberry Shakeology 

Strawberry also comes in two versions:  regular and Tropical (vegan).  It’s the perfect fruity base for a shake that taste just like a fruit smoothy, without all the sugar of an actual fruit smoothie. You can also mix it with some unconventional ingredients to make it a little more interesting. Just add one serving of either Strawberry Shakeology to the following:

1. Plain: 1 cup water, 1 cup ice optional
2. Berry Delicious: 1 cup water, 1 cup frozen berry mix
3. Strawberry Mojito: 1 cup water, 1 tablespoon fresh lime juice, 2 tablespoons chopped mint leaves
4. Orange Sunrise: 1/2 cup water,  1/2 cup 100% orange juice
5. Sweet Mango: 1 cup water, 1/2 cup sliced mango, 1 teaspoon raw honey
6. Kiwi Strawberry: 1 cup water, 1 kiwi fruit peeled, 1 cup ice
7. Blue Strawberry: 1 cup water, 1 cup frozen blueberries
8. Vanilla Strawberry: 1 cup skim milk, 1/2 teaspoon vanilla extract
9. Watermelon Splash: 1 cup skim milk, 1 cup cubed watermelon (fresh or frozen)
10. Fresca: 1 cup water, 1 cup cubed watermelon, 1 cup pineapple
11. Mixed Berries: 1 cup skim milk, 1/4 cup blueberries, 1/4 cup raspberries, 1/4 cup blackberries
12. Sweet Parfait: 1 cup water, 1/2 cup non-fat strawberry yogurt, 1/2 cup walnuts
13. Strawberry Banana: 1 cup water, 1 frozen or fresh banana
14. Sweet Almond Sunrise: 1 cup unsweetened almond milk, 1 tablespoon nonfat plain yogurt, 1 teaspoon raw honey
15. Strawberry Smoothie: 1 cup non-fat plain frozen yogurt, 3/4 cup skim milk
16. Cactulicious: 1 cup water, 1/2 cup pineapple, 1/2 cup prickly pear, 1 teaspoon lime juice
17. Coconut Paradise: 1 cup skim milk, 1 teaspoon coconut extract
18. Almond Bliss: 1 cup unsweetened almond milk, 1 tablespoon natural almond butter
19. Fruity Colada: 1 cup coconut water, 1/2 teaspoon coconut extract, 1/2 cup pineapple, cubed
20. Pomegranate Splash: 1/2 cup natural pomegranate juice, 1/2 cup water, ice is optional
21. Citrus Berry: 1/2 cup water, 1/2 cup 100% orange juice, 1/4 cup raspberries, fresh or frozen
22. Kiwi Melon Berry: 1 cup water, 1 kiwi fruit, peeled, 1/2 cup watermelon chunks
23. Cranberry Orange: 1/2 cup unsweetened cranberry juice, 1/2 cup< water, 1/4 cup 100% orange juice
24. Cranberry Strawberry Chiller: 1 cup unsweetened cranberry juice, 1/2 cup ice
25. Strawberry Coconut Cooler: 1 cup unsweetened coconut milk, 1 cup ice
26. Tropical Craze:  1 cup water, 1/4 cup pineapple chunks, 1/4 medium banana, 1 Tbsp. unsweetened shredded coconut
27. Strawberry Margarita:  1 cup water, 1 dash sea salt, 1 Tbsp. fresh lime juice 
28. Strawberry-Avocado Dream:  1 cup unsweetened almond milk, 1/4 cup mashed avocado
29. Strawberry Walnut and Oats:  1 cup unsweetened almond milk, 2 Tbsp. chopped raw walnuts
30. Strawberry Ginger:  1 cup nonfat milk, 1 teaspoon pure vanilla extract, 1 teaspoon ground ginger
31. Mayan Blast:  1 cup unsweetened almond milk, 1 teaspoon ground cinnamon, 1 dash cayenne pepper
32. Strawberry Mojito:   1 cup water, 2 Tbsp. fresh lime juice, 2 Tbsp. chopped freshman, 1 tsp raw honey
33. Carrot-Strawberry Energizer:  2.3 cup fresh carrot juice, 1/3 cup water
34. Strawberry Lemonade:  1 cup water, 2 Tbsp. fresh lemon juice, 1 tsp. pure maple syrup

 Order Strawberry Shakeology Here

Greenberry Shakeology

Greenberry was actually the original flavor of Shakeology.  It’s got a fruity, earthy flavor, so it works well with other fruit mix-ins.  Plus it’s a fun and weird green color:

1. Greenberry: 1 cup water, ice is optional
2. Apple Berry: 1/2 cup water, 1/2 natural apple juice, 1/2 raspberries (fresh or frozen), dash of cinnamon
3. Kiwi Pineapple Delight: 1/2 cup water, 1/2 cup pineapple juice, 2 peeled kiwis
4. Blueberry Breeze: 1/2 cup water, 1/2 cup 100% orange juice, 1/2 cup blueberries (fresh or frozen)
5. Strawberry Lime: 1 cup water, 1 teaspoon lime juice, 1 cup fresh or frozen strawberries
6. Raspberry Lemon: 1 cup water, 2 tablespoons fresh lemon juice, 1/2 cup raspberries (fresh or frozen)
7. Peach Sunrise: 1/2 cup water, 1/2 cup pineapple juice, 1/2 cup sliced peaches
8. Orange Sunrise: 1/2 cup water, 1/2 cup 100% orange juice
9. Strawberry Chiller: 1 cup water, 1 cup fresh or frozen strawberries
10. Key Lime Dream: 1 cup skim milk, juice of 1 lime, 1 tablespoon raw honey
11. Papaya Splash: 1/2 cup water, 1/2 100% orange juice, 1/2 cup papaya
12. Cranberry Chiller: 1/2 cup water, 1/2 unsweetened cranberry juice, ice optional
13. Raspberry Razzler: 1/2 cup water, 1/2 cup 100% orange juice, 1/2 raspberries (fresh or frozen), juice of 1/2 lime
14. Happy Berry: 1/2 cup water, 1/2 unsweetened cranberry juice, 1/2 cup raspberries (fresh or frozen), 1/2 cup blueberries (fresh or frozen)
15. Blackberry Storm: 1 cup water, 1 cup blackberries, ice optional
16. Lemonana:  3/4 cup organic lemonade, 1/2 cup rice milk, 1/2 banana (fresh or frozen)
17. Strawberry Lemonade: 1 cup water, 1 cup strawberries (fresh or frozen), juice of 1 lemon
18. Strawberry Kiwi Delight: 1/2 cup water, 1/2 cup skim milk, 2 peeled kiwi fruits, 1 cup strawberries (fresh or frozen)
19. Red Berry: 1 cup skim milk, 1 cup frozen strawberries
20. Cherry Berry: 1/2 cup water, 1/2 unsweetened cranberry juice, 1/2 cup pitted black cherries
21. Mango Tango: 1/2 cup water, 1/2 cup pineapple juice, 1/2 cup mango
22. Red Mango Hurricane: 1/2 cup water, 1/2 cup unsweetened cranberry juice, 1/2 cup raspberries, 1/2 cup mango
23. Teaberry Zinger: 1 cup unsweetened iced green tea, 1 cup raspberries (fresh or frozen)
24. Berry Cool: 1/2 cup water, 1/2 unsweetened cranberry juice, 1 cup frozen wild berry mix
25. Almond Honey-licious: 1 cup almond milk, 1 teaspoon raw honey

Order Greenberry Shakeology Here

What are some of your favorite Shakeology recipes?

Stop Giving Up

I don't have much time, but I want to remind you that today is Monday.  Did you skip your workout this morning?  You still have 15 more hours left in the day (if you're on the east coast like me).  If you spend just 30 minutes moving, you won't have to start over tomorrow.

Have a great day!

Personal Development Favorites

I had been thinking about being a Beachbody coach for a couple of months when I finally took the plunge.  What prompted me to literally send the "Let's do it" message to my coach was her offer of free stuff to whoever signed up with her that day.

I like free stuff.

When she finally gave me my free stuff, it was a Shakeology shaker bottle (score!) and a Personal Development book called, The Slight Edge by Jeff Olson (eh).  I thanked her and put the book in a pile somewhere.  I love to read, but I love to read Harry Potter... you know what I mean?  I'm not super interested in learning how to be a business person.

I learned about Beachbody's "3 Vital Behaviors"; the 3 things that successful coaches do every single day, and one of them was Personal Development.  I liked the idea, and I've always liked trying to understand myself more and become a better version of myself, but I didn't really know where to start.  My coaches offered book list suggestions for people who needed help with time management (not me), confidence (not me), connecting with people (not me), etc.  What can I say?  I'm perfect.

But in all honesty, I just didn't want to read books about those things.  Books are my escape.  I couldn't see myself escaping to a world where an old man told me how to make good use of my time.

Meanwhile, in the first few months of coaching, I started following different "Beachbody people" on Facebook.  One person I really enjoyed was Chalene Johnson.  I completed her PiYo program in August and then moved on to her weightlifting program Chalean Extreme.  I found her adorable and motivating.  But what I really liked, was when she talked about her family-- her husband that she's been with since college, her teenage children, her sister who is in a lot of her workout videos with her.  I'm nosy, and I like to see how other people live.

So during all this time, Chalene had been posting excessively about her Podcast-- another thing I wasn't super interested in exploring.  A few of my friends are really into them, but I just never looked into them much.  Around the end of October, Chalene posted that she had a HUGE decision to make, and she was going to talk all about it on her upcoming podcast.  Not only that, her podcast would feature clips of her talking to her business partners, family and friends.  My nosy nose perked up!  She had me hooked!  I found the Podcast app on my phone, figured out how to subscribe to her podcast, and listened with bated breath.

Her decision was all about whether to continue podcasting: Was it worth it, from a business perspective?  Of course, none of this meant much to me, since I didn't really know anything about the business aspects of podcasting, but I loved listening to her talk about it, and talk to her family and friends about it.  I started to enjoy listening to something other than music on my way to work.  I decided to check out a "National Wake-Up Call", Beachbody's weekly podcast for coaches.  The first one I listened to featured Danielle "Fit N Funky" Katz, who talked all about apps that help you make the most of your time.  Frankly, I was a little disappointed that I was driving and couldn't take notes!

And with that, I became a lover of personal development podcasts.  My favorites are ones that provide me with quick and easy advice that I can walk away with and instantly apply to my business! I'm quick to listen to episodes that feature information about social media, useful apps, and even fitness and nutrition tips.  Here are some that I am currently listening to, along with suggested episodes!


Team Beachbody Coach Podcast:  National Wakeup Call


The NWC is recorded every Monday morning at 11 am est.  It starts out with recognition of coaches building their businesses and some important Beachbody announcements for the week.  The call then features a Beachbody coach doing amazing things and most importantly, HOW they are doing those things. Every guest speaker provides take-aways that can help you improve your business!

Personal Favorites:
-Minimizing time, maximizing success (Nov 17, 2014), featuring Danielle Katz
-Michelle Myers:  Create Heart, Hustle and Muscle (Feb 23, 2015)
-ANY of the Summit 2014 podcasts (uploaded Sept 22, 2014)




The Chalene Show

The Chalene Show is my favorite!  It's a little bit of everything!  Her episodes topics range from fitness and nutrition to balance and organization to faith and relationships and everything in between, and it's all about trying to help you become a better you!  Sometimes she has guest speakers and sometimes she provides her own knowledge on the topics.

Personal Favorites (so many!):
Nutrition and Fitness:
-8 Hour Ab Diet with Melissa McAllister (Aug 20, 2014)
-Breaking A Weight or Fitness Plateau (Oct 28, 2014)
Business and Money:
-Pinterest Infinity with Natalie Jill (Dec 2, 2014)
-The Money Manual with Rachel Cruze (Mar 4, 2015)

-Rejection Rocks with Jia Jiang (Mar 2, 2015)

Life:

-Get Motivation When You're So Not Feeling It (Aug 26, 2014)

-How to Talk to Teens (Feb 12, 2015)

Build Your Tribe


This is Chalene Johnson's business-based podcast.  She only records new podcasts under the name "The Chalene Show", however, she often does episodes called "Build Your Tribe Tuesday" and then uploads them to the Build Your Tribe Channel.


Personal Favorites:
-How to Get Your Stuff Seen in the Newsfeed... (Aug 19, 2014)
-Managing Social Media Overload (Aug 26, 2014)
-Developing Your Personal Brand (Oct 14, 2014)






The Charged Life with Brendon Burchard

I like these podcasts because they're nice and short, but packed with motivation!  If I only have a few minutes while I'm washing dishes or making the bed, why not listen to an 11 minute podcast with relationship advice? Yaknowwhatimean?

Personal Favorites:
-How to Start a Dream (Especially When You're Scared) (Jan 10, 2015)
-How to Deal with Frustrating People (lol) (Dec 7, 2014)
-What Leaders Actually DO (Jul 19, 2014)







Social Media Marketing with Michael Stelzner

I "met" Michael Stelzner on a Chalene podcast and I heard he had his own podcast about social media, so off I went to download that shiz.  He interviews social media pros to help you understand how social media works, and how to use it best for your business!


Personal Favorites:
-Pinterest Traffic:  how to Use Pinterest for More Exposure (Jan 2, 2015)
-Visual Content:  How to Create Shareable Images People Love (Dec 12, 2014)
-Haters:  How to Deal With Haters and Trolls of Your Business (May 2, 2014)



So there you have it!  I'd love to know... what Personal Development podcasts do you love?!

How to Cook Quinoa

I have never been very trendy.  I've never even been a little trendy.  BUT I love quinoa.  I love how it has more protein per ounce than meat.  I love how it has very little flavor and easily takes on the flavor of whatever you are cooking it with.  I love how just a little bit leaves you feeling full, but not bloated.

Let's do a simple How To for Tasty Tuesday:  How to cook Quinoa.

Honestly... I've always just followed the recipe on the bag.  However, I've done that with rice too, and I know cooking rice has the tendency to cause a lot of people issues.  Some recipes say it should be a 2:1 water to quinoa ratio.  Rachel prefers a 1:1 ratio.  The bag I bought from Target suggested a 3:2 ratio.  So that's what I went with!

First check the bag and see if it is labeled "Pre-rinsed" anywhere.  If not, you'll have to rinse your quinoa!

After I rinse it, I shake it around to try to get a lot of the excess water out.  Then into a frying pan it goes, with the burner on medium-high.  You don't want the pan to be too small because you want to be able to spread the quinoa out so it can toast evenly.  In the beginning, the quinoa is just little wet clumps, however, eventually it will start to dry out, sizzle, crackle, and turn a nice, toasty color.  Once you see that, you can add the amount of water that strikes your fancy (remember our ratios from the top).

Bring the water to a boil (should happen pretty quickly), then lower to a simmer and cover with a lid and leave it alone for about 10-15 minutes.  When you return, the quinoa should have plumped up, become irridescent, and actually have these little weird white squiggly things coming out of them.  If so, hooray!  You've done it!  Fluff your quinoa with a fork and you're good to go!

PiYo Certification or Bust!

A year ago, if you had asked me the likelihood of me a) getting some kind of fitness certification or b) getting pulled over for speeding, I would have said, hands-down, getting pulled over for speeding would be much more likely.

Just shows you that the more things change, the more they also stay the same.

Or something like that.

Rachel and I took the plunge and decided to sign up for PiYo certification back in December.  You may remember I described it as my "soul workout," helping me rehabilitate my knee after surgery and lose two inches around both my waist and hips.  Both Rachel and I love it, finding it challenging, fun, and a necessary component to our fitness routines.  I had a little familiarity with the concept of being trained to teach a Beachbody (or any) scripted program, because my coach is certified to teach Insanity.  Rachel and I really didn't have any concrete plans to teach in a fitness studio, but the idea of spending a day learning about our favorite workout, along with the option to continue to receive new workouts in the mail, was really appealing.

Concealing our excitement.

We traveled about an hour to the gym where the certification would be.  Our Master Trainer, Kara Buono, was awesome, and we found out that she was the number 3 Master Trainer in the country last year!  She is certified to teach PiYo, Insanity, TurboFire and P90X.  If you get the opportunity to take one of her classes or go to one of her trainings, take it!

At first, Kara introduced herself.  When she asked the group how many people were certified to teach other scripted programs and/or were ACE or AFAA (group and personal trainer) certified, I was shocked that Rachel and I were two of the only ones who didn't raise their hands.  It was a little awkward.  I think people were wondering why we were there!  However, I was also surprised to see how many people there had not tried PiYo before!  We definitely had an upper hand in that area, but I was excited to see, as the class progressed, that there was really no need to have much, if any, prior knowledge about PiYo.  We discussed the program and reviewed some of the most common positions and moves in the program.  We had all received an electronic copy of the manual, which some people printed and some accessed on their iPads and laptops.  We talked about what the script for each lesson looks like and how to read it.  We talked about the music and how to count and cue.

Then we got to take an actual class with Kara.  The live classes are usually 30-60 minutes long in a gym, but the script and music that Beachbody sends you is longer than an hour, so as the instructor, you get to pick and choose what sections you want to do with your class.  The Warm Up is always the same (which was awesome for me and Rachel, because it was basically the same warmup as in the videos).  Then comes Heat Building, Lower Body, Full Body Fusion, Flow, Core and More, Stretch and Strengthen, and Cooldown.

Kara took this picture of me while I was instructing the class.

After lunch, we split into three groups of eight in order to really learn the Heat Building section of the most current routine.  Kara played the music over and over as our group discussed the different moves, how to remember what came next, and how to count and cue them.  We were told to pick one person from our group who was not already a group fitness instructor to lead the ENTIRE CLASS in one round of Heat Building.  Guess who won that game?

It was pretty great actually.  Everyone was so supportive of one another!  There was one part I kept forgetting, and my group offered to call it out to me while I was in the front, so I wouldn't forget   It was challenging to remember to do everything.  Not only what moves came next, but what they were called and then to announce them to the class before they happened so everyone would know what to do.  I tried to insert some form tips and modification suggestions, most of which I have internalized from doing the videos so much.  I knew I had been successful when the music ended at the exact moment that our routine was finished.  Big #win of the day.

#Epicfail of the day?  Getting pulled over for speeding on our way to get some dinner.  The cop was nice enough to let me off, only writing me up for my break light that was out.

In the end, it was a great day.  Rachel and I came home, poured a glass of wine, and popped in the instructional DVD for the lesson we received to get an idea of how the lessons are taught.  While I don't know that I'm going to run out and knock on the door of every gym in town to see if they will pick up a PiYo class, I already know that we will get to teach it at our local Super Saturday (Beachbody event) in April!


As always, let me know if you'd like more info about PiYo, or maybe want to be my guinea pig if I want to experiment with teaching!