I'm in New York and I'm loving it.

Travel outfit
 

We arrived last night around 8pm, after settling into our hotel we had dinner at an expensive but tasty Chinese Restaurant. 

This morning I got up bright and early and hit a Bikram Hot Yoga class. If you have been following my blog for a while you know I swear by this type of yoga, but it isn't for everyone. 
 
On My Way to Hot Yoga Baby 

The room is heated to 105 degrees with 40% humidity, you complete the  same 26 poses (13 standing, 13 laying) in the same order every class, it's a 90 minutes torture session that I love.  

The heat and humidity make you sweat like your in a sauna, you are able to stretch more because your muscles and joints are loose and warm. On top of all that my skin always tightens up after a class, who doesn't need an instant body lift. You also look a little slimmer because of all the sweating that takes place and my face glows.

When your done you feel like a wet towel that's been rung out in every direction. 

Check out the Studio 
Fake grass to play with once you remove your shoes 
They have a chalk board where you can write positive stuff, you know I love that kind of stuff 

This was my first Bikram yoga class outside of California. I enjoyed myself, the teacher, the students, but I enjoyed the studio more then anything. 

I've never been in such a posh Bikram yoga studio, they usually smell like funky sweat and some studio can be cult like, but not this one. I am in the heart if Manhattan and I felt welcomed and cherished. 

On top of all that class was only 10 bucks!! All drop in classes in the Bay Area start at $20 and go up from there. I think I got a special deal because it was a week day. Whatever the reason the price made the class that much better. 

If your ever in the area you should defiantly check out Bikram Herald Square. You won't be disappointed. 

After class I had turmeric drink, not tasty, but great for you 

After that taxing/energizing workout I came back to the hotel, shower changes and now we are out and about heading towards the East Village for some good eats.

I'll be in touch!

Blessing friends 
Mary 

Check out
www.bikramyogaheraldsquare.com



It happens to all of us, even me. You get through a few days or the few weeks of healthy eating, you're proud of yourself, you feel strong, healthy, and on your way to that dream body you have always longed for. You feel like this is it, it's going to work this time, I'm going to really make a change. 

Then you smell a freshly baked treat or your friends order fries your favorite, and you just can't resist partaking in a fatty greasy FREE meal at home, work or friends house. 

The damage is done, you already fell off the wagon, the question is... What Now?  You already ate the bad food, you already feel horrible about it, what do you do to get yourself back on the right track before you give up, throw your hands up and say... FUCK IT!!!

How To Get Back on Track After Screwing Up your Diet

This situation happens to the best of us, from the lazy 300+ pounder to the fit 10% body fat triathlete. We are all human and humans are weak which can leads to bad food slip-ups.

I have bad food slip-ups at least once every two weeks, if not every week. Many people have asked me what keeps me going, what keeps me motivated, what do I do when I fall off the wagon and devour the worst food imaginable???

Keeping it 100% real with  you, nothing happens. I get a little disappointed with myself and than I keep moving forward, I know moving forward is the only thing that's going to keep me sane and in-shape. 

As much as I would like for everyone to be like me and let your failures roll off of your back like water on a crocodile, some people are a lot more sensitive I am. They can't just say, oh well... Some, if not most, are devastated with any set back that may come. 

Do's & Don't to keep in mind after you fall off the wagon

DO
Cut out sugar for the next 24 hours and eat "clean" 
Less sugar + Less Salt + Less Fat = Clean Eating / Diet Reset

DO
Eat good sources of protein and fiber (whole foods) with every meal
These foods help slow digestion and keep insulin levels level
Happy Insulin = Minimal Food Cravings  

DO
Exercise. 
Exercise helps clam us down and suppresses the stress hormones that causes our "junk food" cravings 

DO
Sleep.
Adequate sleep, at least 7-8 hours of sleep a night, ensures our *leptin and **ghrelin hormones stay level. When these chemicals are well maintained it keeps our cravings to a minimum. 
*leptin is the hormone that tells us we are full
**Ghrelin is the hormone that tells us we are hungry 

DO
Have breakfast
Even if you wake up feeling guilty, full, and sluggish from over eating the night before, force yourself to eat breakfast. Eating breakfast resets your body and gets your metabolism going, which helps  you set the tone mentally for a regular eating day 

DO
Hydrate
Drinking water helps you feel full so you won't be as tempted to overeat

DO
Have a filling salad for lunch
The water in vegetables will help hydrate you and take away that "food hangover" feeling

DO
Eat an afternoon snack
A handful of almonds, a piece of fruit, or a smoothie will work
Its important to keep your metabolism going so you don't suddenly crash and overeat again

DO
Cook Dinner at home
Broiled fish or meat, roasted veggies, whole grains like Faro and Barley
These foods will give you the nutrients you need without all the processed gunk, that only bloats you anyways. Re-boot your body with some home cooking. 


DON'T
Fast
Starving yourself puts your body into starvation mode which activates stress hormones and puts you in a state of inflammation. It also disrupts your normal metabolism and minimizes calories spent
Calories Spent = More Food Stored = Bad Idea

DON'T
Do a juice Cleanse
Your body needs more then juice after a day of bad eating
Stick with healthy clean foods to reset your diet. 

DON'T
Beat yourself up
Ok Ok Ok... You fell off the wagon, that doesn't mean your the worst person in the world, you're not fat, worthless, weak, or a failure. You are H-U-M-A-N. Lets say that together out loud: I AM HUMAN... MY FAILURES DO NOT DICTATE MY FUTURE... I AM IN CONTROL

DON'T
QUIT
I've done this 1 million times, I don't stay on my diet, so instead of jumping back on the bandwagon, I decided to give up. 
This is a trap, don't quit, keep moving forward
Your set back is just a set up for success. 

Now go kick your diets booty!!!

I am so sorry that this posting is coming in a little late. I'm on my way to NY, heading to the Superbowl. I believe I'm somewhere over Texas as I type right now. :)
I'll be blogging from NYthe rest of the week 
That's all today friends
Have a wonderful Hump Day 
Blessings
Mary 

References
www.popsugar.com
www.womenshealthmag.com
Michelle Davenport - a SF based nutritionist 



Hi Friends


Today is...
Challenge Mondays

This week has been a great one for me, I finally feel like I'm attacking my New Year Resolutions, finally. 

I got outside and exercised for the first time in a very very long time, now I'm not sure why I ever decided to workout inside. I love being out in the open air, breathing it in, hanging out with other exercisers, whistling with the birds, and torturing myself on San Francisco infrastructure. 

Last week I asked you to pull out your old jump ropes and get to jumping. I had a good time jump roping, I didn't find a love for it, but it defiantly gets you where your trying to go, with no short cuts. 

Fitness Challenge

 I don't know about you, but last week challenge reminded me that I don't enjoy jumping rope as much as I did when I was a child. The difficult with jump roping is the fact that there is no break, no easy set, no active recovery, you are 
jumping - jumping - jumping - jumping... 

 If you need a break you have to stop jumping, which only leads to having to start jumping again. Can you tell I didn't absolute LOVE this weeks challenge. 

  You're not always going to enjoy your exercise routine, but that's no excuse to skip it. 

 This week I challenge you to
Complete these 5 exercises 
Complete each round of exercises 
Rest for 60 seconds
Repeat until you reach 3 sets of each exercise
60 Seconds Jump Roping 
No Stopping
3 sets



 Stability ball - Medicine Ball Draw-Ins
8 reps - 3 sets

Single Leg Touch Downs

8 reps - 3 sets


 Dead Lifts

8 reps - 3 sets



 Up Downs

8 reps - 3 sets


These are the same exercises I posted on Friday. 
Each one works more then one body part, they are challenging but defiantly doable for a beginner. 

 If you need details on how to properly complete each exercise check out Fridays posting for detailed instructions. 
Or click on this link

 Enjoy!

Nutrition Challenge
We are getting a little more intense with our challenges this week.

 Last week I challenged you to make sure to eat at least one serving of vegetables a day. I hope you were successful, because last weeks challenge will help you in this weeks challenge.

 I challenge you to replace one meal a day with a green smoothie

 I've previously written about the benefits of green smoothies, but here are some more tips if you are not fully convinced 
    • Smoothies starts your day out on a healthy note
    • If you consume a large Green Smoothie for breakfast you should be satisfied until lunch
    • The protein and calories in a Green Smoothie should ward off mid-morining hunger
    • No other breakfast is so jam-packed with naturally occurring vitamins, minerals, and antioxidants
    • Reduced your coffee spending - Green Smoothies give you plenty of natural energy
    • With one Green Smoothie in the morning you can cover your entire recommended five daily servings of Fruit and Vegetables
You can purchase a Cheap Blender to be kept at home or work to make it easier to whip up a Green Smoothie. 







For Green Smoothie Recipes Check out my friend Anna at
www.greenglowlove.blogspot.com

If you didn't notice I've combined the last two Nutrition Challenges into one major challenge


With such great deals on blenders... 
what's your excuse now???

Self-Help Challenge

 This challenge has proven to be successful with most of my clients. I know you will enjoy this one

 I challenge you to:
Write a letter to your future self

 Your letter should fully answer and expand on all of these questions

  • Where do you see yourself 5 years from now
  • Will you be the same or different
  • What kind of person will you be
  • What kind of person do you want to be

 Start with this sentence and expand:
A year from now I will...

 When the letter is done seal it

 Make a date reminder on your calendar and open it one year from now

 Now Start working towards the person you want to open the letter
Challenge Mondays have been very successful this month. I've  received many emails from readers about how exciting it is to have a road map for successful change. 

 This was only the first month... Keep challenging yourself and remember you are not alone. 

 We are all evolving together

 Thats all today friends
Blessings
Mary 
References:
www.incrediblesmoothies.com
www.greenglowlove.blogspot.com
www.lifehack.org
www.bestbuy.com
www.amazon.com
www.walmart.com
Maxi-Matic Blenders
Hamilton Blenders
Oster Blenders



Hi Friends

 Today is all about: 

My Favorite Exercises 
That Can be Done Anywhere 
& 
Mavericks Surf Contest

I'm starting to workout outside more. I've been traveling a lot lately and when I get back into town the last thing I want to do is exercise inside. It could also have something to do with the amazing weather around the Bay Area recently. With highs of 72 degrees, it makes me remember why I never relocated to the east coast. 

Nestled at Lyon and Green, lined with multi million dollar mansions, active birds, and other people trying to master these concert butt lifters are the Lyon Street Steps. There are 260 stairs broken up in 3 different sets. The first sets of steps will kick your butt and challenge your cardio endurance, the 2nd set seems like it was made for active recovery, the third set of steps are manageable, but they still burn. 

I started running these bad boys this week, and I plan on keeping them in my workout routine for a while. There is something about workout outside that makes me happier, which makes me workout out that much harder. 


My Favorite Exercises 
That Can be Done Anywhere

Since I have my cardio workout under control, it's time for me to add in some of my favorite exercises that can be done anywhere. I have to make sure I'm getting a full body workout, even when I'm not in the comforts of my local gym. 

Here is a list of my favorite exercises that can be done anywhere. Check them out and get comfortable with them, they will be part of the Fitness Challenge this Monday.

Enjoy!

Single Leg Touchdowns
Targets: Legs, Core, & Balance



How to Complete the Exercise
  • Stand balanced on one leg
  • Posture is neutral, back should not be over arched or rounded
  • Slowly bend at the hips, knees, and ankles
  • Reach down and touch the outside of your supporting legs foot with the opposite hand
  • Return to starting position
  • Keep Core Tight
  • REPEAT 
Tips
  • If you are initially unable to reach all the way down to your toe without falling over try reaching mid-shin, or as far as you can comfortably go instead
Stability or Medicine Ball Draw-Ins
Targets: Core, Hamstrings, & Balance

How to Complete the Exercise
  • Lie on back with your heels and the bottom halves of your calves on a ball, toes pointing towards the ceiling
  • Place your arms straight out to your sides palms on the floor
  • Squeeze your glutes and press your hips up towards the ceiling so your body is in a straight line from your Chest to your ankles
  • Keep Core Tight
  • Slowly exhale while bringing the ball in towards your body by bending your knees
  • Draw the Ball in as far as you can then slowly return to starting position
  • REPEAT
Tips  
  • Keep your knees lined up with your ankles and do not let your hips sink or hike up at all during the exercise
  • Hips should be level the entire time
  • Draw-ins will put your hamstrings and core to the test 
Dead lifts
Targets: Hamstrings, Booty/Glutes, & Lower-back 


How to Complete the Exercise
  • Stand holding a dumbbell (or heavy bottles of water) in each hand with arms shoulder-width apart, hanging straight down
  • Position legs shoulder-width apart and knees slightly bent
  • Squeeze shoulders blades together in back and keep your chest high
  • It is very important to keep your upper body in this position throughout the entire exercise
  • Tighten your torso * INHALE * slowly bend forward from the hips, pushing your butt back
  • Keeping your shoulder blades retracted and chin tucked, slide the dumbbells down legs and bend down as far as you can go **but not father then mid-shin, until you can feel a stretch in your hamstrings
  • Pause fro a second at the bottom * EXHALE * Squeezing your glutes and return to starting position 
  • As you raise visualize the hinging motions of your glutes powering your lift. 
  • REPEAT
Tips
  • Protect your back in the following ways: 
    • Go Slow - Dead lifts should not be done quickly
    • Do Not let your back round - Keep it arched throughout the exercise
    • If you are unable to keep shoulders back and chest high you maybe going down to far 
Up Downs
Targets: Arms, Shoulders, Chest, Back & Core 



How to Complete the Exercise 
  • Start in plank position - Spine Neutral, head and hips in straight line
  • Arms are directly under shoulders, Core Tight, feet slightly closer then shoulder-width apart
  • Keeping your care tight, lower your left arm until you are resting on your forearm
  • Then Slowly lower your right are until you are resting on your forearm
  • Lift left arm and push yourself back up until resting on your hand
  • Lift right arm and push yourself back up until resting on your hand
  • You should be back in the starting plank position
  • Repeat starting with opposite side
Tips
  • Keep Core Tight throughout the entire exercise  
  • Do this exercise on a mat, forearms can get sore
  • Make sure your hips don't sag or arch
  • Body should stay in neutral alignment throughout the entire exercise 

Try out these exercises, you will see them in a couple of days... :) 

Mavericks Surf Contest

I've lived in Northern California all of my life, and I have heard countless stories about the mavericks Surf Contest. The stars have never aligned allowing me at attend the actual event, since spectators are not really allowed, but that doesn't mean I'm any less excited about the event. 

 The announcement went out yesterday the contest is going to be Today!!!




Here are some facts about Mavericks if you have never heard of the best surfing contest in the world

The waves at Mavericks gets there shape from under water rock formations and caves

The Contest is held only once a year and is an invite only event

This year the waves are predicted to reach over 40 feet
Only 24 of the worlds greatest surfers are invited

The contestents only have 24 hours to get to Half Moon Bay and surf these legendary waves

After riding a Maverick wave surfers can be underwater up to 5 minutes 

 I'm going to catch the contest on TV today. Perfect start to an awesome weekend. 

Have a wonderful weekend friends
Blessings
Mary 

References
www.bodyforlife.com
www.equinoxsurfboards.com
www.huffingtonpost.com


 

 
 



  









Hi Friends,


 Today is all about:
The Advantages & Disadvantages of a Gluten Free Diet
+ 
Gluten Free 
Chicken Noodle Soup 
&
Chocolate-Caramel Brownies 

Lets dive right in...


Advantages of a Gluten Free Diet

  • People with Celiac Disease can not process natural Gluten found in foods
  • Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is found in wheat, barley, rye, and possibly oats
  • Eliminating gluten and maintaining a gluten free diet can help reduce your risk of heart disease, certain types of cancers, diabetes, help body ward off viruses and germs
  • Many gluten-free foods are full of antioxidants and essential vitamins and minerals
  • On a gluten-free Diet you will usually consume more fruit and vegetables, because there are several foods sources that are not starchy and almost completely gluten free
  • Many processed foods have a lot of gluten, which is essentially unhealthy for you
  • By eating only gluten-free products you will also be eliminating unhealthy oils from your diet, like unhealthy carbohydrates found in bread products like doughnuts and pastries
  • A gluten-free diet can be healthy, just be cautious
  • Most foods that are Gluten Free can help promote healthy weight loss, just makes sure to pay attention to the labels and be aware of unhealthy replacements   
Disadvantages of a Gluten Free Diet
  • For people with Celiac Disease, a gluten-free diet is essential, but for others "unless people are very careful a gluten free diet can lack vitamins, minerals, and fiber" says Peter HR Green MD, Director of the Celiac Disease Center at Columbia University


My Opinion

Every little step in the correct direction counts. I do not have Celiac Disease but that doesn't stop me from creating delicious Gluten Free Meals and devouring them with a huge smile on my face. 

I've been trying to be gluten free once or twice a week, to switch up the diet, and keep the belly happy. So far, so good. 

As long as you don't go overboard, a gluten free diet can beneficial to almost everybody. 


Now lets get to the good stuff
FOOD

Quick Chicken Noodle Soup




Its not too cold on the West Coast, but other parts of the country are knee deep in snow. This soup is easy to make, healthy, delicious, and gluten free. 

*Tip heat broth mixture in microwave to jump start the cooking. While broth mixture heats, sauté the aromatic Ingredients in your soup pot to get this dis underway. 

1 Cups water
**1 (32oz) carton of fat free low-sodium chicken broth
1 tablespoon olive oil
1/2 cup chopped onion 
1/2 cup chopped celery 
1 medium carrot chopped
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
6oz gluten free fusilli (short twisted spaghetti)
**2-1/2 cups cooked shredded skinless, boneless rotisserie chicken breast
2 tablespoons chopped flat leaf fresh parsley

Combine 2 cups water and chicken broth in microwave safe dish and microwave on high for 5 minutes

While broth mixture heats, heat a large sauce pan over medium-high heat

Add oil to pan, swirl to coat

Add onion, celery, carrot, salt and pepper, saute for 3 minutes or until almost tender

Add hot broth mixture and pasta

Bring to boil and cook for 7 minutes or until pasta is almost al dente

Stir in Chicken, cook 1 minute until thoroughly heated 

Stir in Parsley

Makes 6 Servings - Serving size about 1 cup
231 Calories, 4.9g fat, 0.9g sat fat, 2.4g mono, 0.7g poly, 21.7g protein, 23.6g carbs, 1.7g fiber, 50mg chol, 1.4mg iron, 586mg sodium, 31mg Calc

**Check to make sure these products are 100% Gluten-Free

Easy Chocolate-Caramel Brownies



I love brownies and I'm constantly searching for ways to make these savory treats healthier...JACKPOT!!!

2 tablespoons fat-free milk
27 small soft caramel candies (about 8oz)
1/2 cup fat-free sweetened condensed milk (not evaporated fat-free milk)
1 (15oz) package gluten free devil's food cake mix
7 tablespoons butter, melted
1 large egg while lightly beaten
Cooking spray
1 teaspoon gluten-free all-purpose flour
**1/2 cup chocolate baking chips 

Preheat over to 350 degrees

Combine fat-free milk with candies in a bowl and microwave at HIGH 1-1/2 to 2 minutes or until caramels melt and mixture is smooth, stirring with a whisk after every minute... Set aside

Combine sweetened condensed milk, cake mix, butter, and egg white in a bowl; stir well (batter will be very stiff)

Coat bottom only of a 13x9-inch metal baking pan with cooking spray

Dust lightly with floured hands; pat evenly (layer will be thin)

Bake at 350 degrees for 10 minutes 

Remove from oven and sprinkle with chocolate chips

Drizzle caramel mixture over chips; carefully drop remaining batter by spoonfuls over caramel mixture

Bake for 350 degrees for 25 minutes or until done

Cool completely in pan on a wire rack

Makes 36 brownies
Serving Size 1 brownie

**Check to make sure these products are 100% Gluten-Free
131 Calories, 3.8g fat, 2.2g sat fat, 1g mono, 0.4g poly, 1.4g protein, 23.5g carbs, 0.2g fiber, 7mg chol, 0mg iron, 41mg Soduim, 23mg Calc


Both recipes found in: The Cooking Light Gluten Free Cookbook

That's it today friends
Enjoy your day
Blessings
Mary 

References:
www.webmd.com
www.bistromd.com
National Library of Medicine 
Cooking Light Gluten Free Cookbook 






About

My name is Mary! I was obese for most of my life, around 7 years ago I decided to take control of my life and successfully lost over 150 pounds. But that's just the beginning of my journey. Join me as I evolve into the person I was born to become. I love to cook, craft, read, and make people smile. I'm happy you've stumbled on by. Let’s Evolve Together.

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