Evolve With Mary: June 2014

Hi Friends!

It's Challenge Monday folks! Lets get going guys!

Fitness Challenge

I challenge you to add some of my ramped up Jumping Jacks into your regular workout routine

Challenge Synopsis

Ramp up those plain jumping jacks with a few different variations I'm going to share with all of you
Jumping Jacks is a great basic cardio exercise that everyone knows how to do

Why Why Why

Jumping jacks increase fast twitch muscle fibers
Jumping jacks target calfs, glutes, deltoids, and lats
Jumping jacks doesn't build muscle it makes muscles more powerful
Jumping jacks are one of the best high intensity exercise that you can add to your exercise routine
Completing these different jumping jack variations, it will keep your workout fun but challenging

Materials

Water
Willpower
A strong body & mind
A little extra time

Directions

Complete 25

Ramped Up

Jumping jacks

4 times a day

Everyday this week

How to do a basic Jumping Jack

Stand straight up with feet together and arms at your sides
Slightly bend your knees and propel yourself a few inches into the air
While in air, bring legs out the side about shoulder width apart
As you move your legs outwards, raise arms up over your heads
Your feet should be shoulder width or wider as your hands meet close to your ears
Quickly jump back to step and repeat

Push Jacks

Stand straight up with feet together and arms at your sides

Slightly bend your knees and propel yourself a few inches into the air

While in air, bring legs out the side about shoulder width apart

As you move your legs outwards, push your hands out in front of you

Your feet should be shoulder width or wider as your hands meet about your heads

Quickly jump back to step and repeat

Squat Jacks

Stand straight up with feet together and arms at your sides
Slightly bend your knees and propel yourself a few inches into the air
While in air, bring legs out the side about shoulder width apart
As you move your legs outwards, raise arms up over your heads
Your feet should be shoulder width or wider as your hands meet about your heads
Quickly jump back landing in a deep squat
These should be completed slowing

Ankle Jacks

Bend over touching your ankles
Slightly bend your knees and propel yourself a few inches into the air, while keeping your body low
While in air, bring legs out the side about shoulder width apart
As you move your legs outwards, raise arms up over your heads
Your feet should be shoulder width or wider as your hands meet about your heads
Quickly jump back landing in a deep squat
These should be completed slowing

Star Jacks

Bend over touching your ankles
Slightly bend your knees and propel yourself a few inches into the air, while keeping your body low
While in air, bring legs out the side about shoulder width apart
As you move your legs outwards, raise arms up over your heads
Your feet should be shoulder width or wider as your hands meet about your heads
Quickly jump back landing in a deep squat
These should be completed slowing

My Take

I do my best to keep my workouts fun, interesting, and creative. Last week I wanted to boost up my jumping jacks game. Jumping jacks is an exercise that almost everyone can do, they do them regularly on the Biggest Loser. I had a challenging time completing sets of ankle jacks, star jacks, squat jacks and didn't want to keep this much fun to myself. I don't think you will be getting bored with jumping jacks any time soon

Nutrition Challenge

I challenge you to use cauliflower in creative

ways this week

Challenge Synopsis

Use cauliflower in a creative ways next week
Replace your rice, pasta, potatoes, pizza crusts with cauliflower

Why Why Why

Cauliflower has as much nutritional value as kale, broccoli, and cabbage
Cauliflower has natural phytonutrients, antioxidants, and gives your system a powerful jump start
The flavor and texture of cauliflower is unique and versatile
Cauliflower is a great substitute for low carb, gluten free, and grain free recipes
Cauliflower contains vitamin C, foliate, manganese, antecedents, phytonutrients, lowers the risk of oxidative stress in cells, lowers the risk factors of cancer, activates detoxification enzymes, anti-inflammatory effects, digestive and cardiovascular support

Materials

Cauliflower
A little imagination
Creative cauliflower recipes

Directions

Get creative and use this versatile ingredients to create healthy breakfast, lunch, and dinner
Check out cauliflower recipes here
I will be posting fun cauliflower recipes on the blog this week like cauliflower pancakes, mashed cauliflower, cauliflower pizza, cauliflower popcorn, cauliflower cookies

My Take

I'm about 2 weeks away from my Costa Rica trip and I'm searching for any way to cut more calories out of my diet. 2 weeks ago I ate salad every night for dinner it was yummy but I can't live off of salad alone. Last weekend got creative with cauliflower. It was so tasty my creations inspired this weeks nutrition challenge. Stay tuned for cauliflower fried rice, cauliflower pancakes, and cauliflower cookies.

Self-Improvement Challenge

I challenge you to do 1 drawing a day

I created this!!!

It's a Mary original!

Challenge Synopsis

Even if you can't draw make it a point to draw something at least once a day for the next 7 days

Why Why Why

Drawing, no matter how well or terrible you draw, is a great way to get a break from reality
Drawing whatever you want give you a sense of control and relives stress
Drawing can help you think clearly and aid in overcoming many issues
By focusing on what you are drawing you to temporally forget the issues at hand
Art is one of the most commonly forms of communications around the world
There are a large variety of art therapies that have been proven to be beneficial to people

Direction

Purchase a small sketch book
Purchase a few spare pencils, markets, pens, or whatever you like to draw with
Make sure to draw at least once a day
Enjoy creating new works of art and watch your drawing techniques improve from one day to the next
You're drawing doesn't have to be prefect or even good, just draw, sketch a tree, draw a few lines, do whatever you want to do

My Take

I went to art school and I know the benefits of creating/drawing first hand. Drawing is a huge stress reliever for me, it has been for the last 15 years of my life. Whenever I need a break from the world or I am dealing with some serious issues drawing always helps me workout out these issues.

That's all today friends,

Blessings

Mary

References:

www.imoyer92.com

www.menshealth.com

www.organicauthority.com

www.thoughtbrick.com

Hi Friends,

We made it, it's Friday!!!

I've had a wonderful couple of days and I want to inspire all of you to get outside, enjoy some sun, and get active. Today's post provides fun things to do outside.

Go on a Hike
Go Paddle Boarding
Fly a Kite
Take a Bike ride
Go skating or skate boarding
Make a sand castle
Go on a nature walk
Tackle some stairs
Have a water balloon fight
Play a fun game of

basketball
baseball
volleyball
soccer
tennis

If you want to get outside but don't feel like being active this is the list for you

Go to a farmer's market
Go to a flea market
Work in the garden
Have a picnic
Attend a fair or festival
Use an old sheet to create an oversize work of art

Benefits of Being Active

If you are active for 7 hours a week, your risk of dying early is 40% lower than someone active for less than 30 minutes a week
Hiking burns up to 370 calories an hour in a 154 lb person
Improved cardio-respiratory fitness heart, lungs, blood vessels
Improved muscular fitness
Lower risk of coronary heart disease and stroke
Lower risk of high blood pressure and type 2 diabetes
Lower risk of colon and breast cancer
Slower loss of bone density
Reduce depression and better quality sleep
Weight control

That's all today!
Have a wonderful weekend
Blessing,
Mary

References:
www.goodhiker.com

Hi Friends,

Yesterday was my Mother's Birthday and we had a great day together.

She arrived at my house promptly at 9:30am. The first stop was a huge gut busting breakfast, then off to Muir Woods to hike through the redwoods and marvel at the beauty of nature.

After a few hours there, we headed back to the city to grab a leisurely lunch in Sausalito. The view is always beautify in the Sauce, Sausalito is the first town over the famous Golden Gate Bridge. If you ever find yourself in the Bay Area you would doing yourself an disservice not to visit this quaint little town.

We spent the rest of afternoon stuffing our faces and talking about our past and what the future holds for both of us. I enjoy spending time with my mother, it's almost like looking in a mirror, if I become half the woman she is I would be satisfied with my life.

We were supposed to go to the Observatory of Flowers, but we ended up talking, reminiscing, and hangout until it was time for dinner.

We both love crab, so we went to the best crab spot in the city, Thang Long. Each ordering and demolished 1 crab a piece. Today I made sure not to stress over my diet, her birthday was my official cheat say.

After this loooong day together we were both pooped but the night wasn't over yet. We went back to my house for some Salted Carmel Cupcakes, a night cap, and a little singing. I sent her off with a smile around 11pm and crashed right after she left. The women wore me out.

I made the cup cakes myself and they were scrumptious. I'm sharing the recipe but I want you all to know these are not low fat, low calorie, or gluten free. These cupcakes are the real deal and worth ever bead of sweat I'm going to have to produce to work them off tomorrow.

Chocolate Salted Carmel Cupcakes

Cupcakes

1-3/4 cup all purpose flour

1 cup packed brown sugar

1/2 cup raw cacao powder

1 tsp baking soda

1 tsp baking powder

1/2 tsp salt

1 cup milk

1/2 cup canola oil

2 large eggs

2 tsp vanilla 1 cup string coffee

For cup cakes:

Preheat oven to 350 degrees

Line muffin tins

In a large bowl whisk together flour, brown sugar, cacao, baking powder, baking soda, salt. Make sure to break up any clumps in this dry mixture

In another bowl combine milk, oil, eggs, vanilla, whisk together to combine

Add wet mixture to dry mixture

Add coffee and stir well until blended and smooth

Divide batter among cups and make for 20-25 minutes until spongy to touch

When done tip cupcakes in tins to allow steam to escape or remove cupcakes from tin and place on a wire rack

Frosting

1/2 cup butter at room temp

1/2 cup packed brown sugar

2 tbsp maple syrup

1 tsp vanilla

3 cups powder sugar

1-2 tbsp milk

Beat butter, brown sugar, syrup, vanilla until light and fluffy beat powdered sugar and milk

Add a little extra milk if needed to get the correct consistency

Allow frosting to chill

Spoon in pipping bag with large star tip or plastic bag cutting a small hole in one of the corners of the bag creating a makeshift frosting bag

Pipe frosting over cooled cupcakes

Don't laugh at my piping job, this was my first time icing anything, lol

Salted Carmel

1 cup sugar

1/4 cup water

1 tsp lemon juice

1/3 cup heavy whipping cream

1/4 tsp sea salt

Stir together sugar, water, lemon juice in small saucepan and place over med-high heat

When it comes to a boil stop stirring and swirl the pan often cooking until it turns a golden color.

When it starts to change colors remove pan from heat but continue to swirl until mixture turns a deep golden color, the color of maple syrup

Whisk in cream, it will foam up

Whisk salt and let cool to room temp

Place in sweet bottle and run bottle under hot water to make Carmel easier to spread

Drizzle over cupcakes

Top with a pinch of sea salt

And kiss your diet goodbye!

That's it day folks!

Blessings

Mary

Today is my Mother's Birthday and as much as I love all of you, I love her more.

I'll be back tomorrow

Blessings Friends,

Mary

Hi Friends,

I am incorporating more melon into my diet this week and hopefully so are all of you.

While looking through my cookbooks searching for some creative ways to incorporate melon into basic recipes it dawned on me, I've never had a melon smoothie, I've never made a melon smoothie. It seems like melons would be a wonderful smoothie base, they are juice, flavorful, sweet, and cheap, plus they are in season.

I put my cookbook down right then and spent the next few hours coming up with some melon smoothies to share with all of you.

I hope you enjoy them and decided to try a few yourself.

Let's Educate ourselves on the benefits of eating melon

Cantaloupes

Vitamin A
Vitamin C
Calcium
Riboflavin
Thiamine
Niacin
Iron
Potassium
Healthy Fats
Carbohydrates
Protein
Antioxidants
Fiber

Watermelon

Potassium
Antioxidants
Carotenoids
Carbohydrates
Vitamin A
Vitamin B6
Vitamin C
Calcium
Thiamin
Sodium
Protein
Fiber

Honey Dew

Helps maintain healthy skin, height, and weight
Helps prevent cramps during menstrual cycles
Helps prevent birth defects
High in "good" cholesterol
Fights dehydration
Fights against some cancers and diseases
Vitamin C
Protein
Sodium
Natural Sugar
Healthy Fats
Carbohydrates
Five

Here Come the Recipes:

None of these smoothies needed any liquid added, no almond milk or coconut water, the melon provides enough juiciness

I used fresh ingredients for all of my smoothies, you can use frozen fruit if fresh fruit isn't available

All smoothies are vegan, grain-free, nut free, dairy free,

gluten free

Watermelon Smoothie

2 cups cubed watermelon

5 frozen strawberries

add all ingredients to blender and blend until smooth

Watermelon Apple Smoothie

2 cups seedless watermelon

1 apple

1 pear

add all ingredients to blender and blend until smooth

Cantaloupe Berry Smoothie

2 cups cantaloup, peeled, seeded, cubed

1/2 cups greek yogurt

1 cup raspberries

2 tbs maple syrup

add all ingredients to blender and blend until smooth

Cantaloupe Grape Smoothie

2 cups cantaloup, peeled, seeded, cubed

1 cup red seedless grapes

2 cups kale

1/4 cup coconut water

add all ingredients to blender and blend until smooth

Honeydew Kiwi Smoothie

2 cups cubed honeydew

1 small apple, peeled, cored and cut up

1 kiwi peeled and cut up

2 tbs agave nectar

1 tbs lemon juice

add all ingredients to blender and blend until smooth

Honeydew Mint Smoothie

2 cups honeydew cubed

2-3 fresh mint leaves

1 banana

1 tsp lime juice

1 tbsp honey

add all ingredients to blender and blend until smooth

All of these smoothies are delectable it was hard to pick my favorite one. Maybe the Cantaloupe + Berry Smoothie or the Honeydew + Mint Smoothie, it's hard to make up my mind.

Which ever smoothie you choose all of them are natural energy boosters, who doesn't need an extra kick!

That's all today friends

Blessings,

Mary

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