Evolve With Mary: January 2015

Hi Friends!

Happy Friday. I've been all about fighting acne from the inside out this week, but I just had to share a few masks with all of you. I try to do a mask at least 2 times a week. I brought some expensive products from the Bliss spa where I get my triple oxygen facials at least 2-3 times a year. Bliss is expensive but I always say my face is my money maker, so I keep it as supple and healthy as possible. The masks from bliss are awesome but they also cost me a pretty penny. I like to use them when I travel to make me feel luxurious and my skin eats it up like cake. I use my good ole' DIY masks at home, at least 2 times a week. There is nothing like covering your face with honey and oats to make you feel sexy and hungry at the same dam time.

Enjoy the masks. I know I did. The boyfriend said my face was glowing last night... Yay!!!

This mask exfoliates, hydrates skin, removes toxins

Suitable for all skin types

1 banana mashed

1/4 cup almonds

1/2 cups old fashion rolled oats

1 tbsp honey

Blend oats and almonds into a fine paste

Add honey and mashed banana to the mixture

Place in fridge for 30 minutes

Massage face mask into face, lips and neck

Rinse with warm water after 15 minutes

Almonds and oats act as an exfoliate

This mask Tightens skin, brightens complexion, anti-aging
Suitable for all skin types

Pomegranate paste (with seeds) 1 tbsp

green tea - 1 tsp

Lemon juice 1/2 tsp

Yogurt 1-2 tbsp

Honey 1/2 tsp

To make pomegranate paste place fresh 1/2 pomegranate seeds into a blender
Combine paste, yogurt, green tea, lemon and honey

Use this mask fresh - if stored in refrigerator it can oxidize

Peace & Love,
Mary

Cello!

I have something to share with all of you... I'm going to do Tough Mudder.

I went on an amazing hike last week and a friend who just decided to participate in the obstacle course invited me to join her. I’m always looking for ways to prove to myself I’m an athlete and bad ass. I wish I competed in sports when I was in high school because I have a serious “MUST WIN… MUST KICK BOOTY… MUST NEVER STOP...” mentality about me. I was already 90% sure I was going to participate when I mentioned my decision to the boyfriend. He of course told me I shouldn’t do it, I’m too clumsy, I can’t swim, I can’t run, and I will for sure hurt myself. I knew he was going to say something like that, but I must admit it hurt not to have his full support. In my very own dream world he would ask to join me, we would train together and he would never doubt my ability or bring up my clumsiness. But this is the real world and he’s right about a few things, really every thing his siad is 100% correct, I can’t swim, I am clumsy, and I might hurt myself. If you know me you know that’s not going to stop me.

I’m going to set up some swim lessons next month and start running on the treadmill, and outside, at least twice a week. I have 5 months to get in uber shape. The smart thing is to start slow and go big. I can’t wait to push myself pass my comfort zone. The boyfriend told me I am on my own, he doesn’t even want to come to the event. The goal is to kill the race then retreat to a nice hotel room for drinks and lots of relaxations. I know I can do this! What do you guys think?

I created an acne face map in honor of this weeks nutrition challenge. I've always been obsessed with these maps. It's so cool to see which part of the body and vital organs effects the delicate skin on your face. I've been having issues with my jaw line which means I have some kind of imbalance in my colon or lunges. Colon cleanser... here I come, lol.

Face mapping can be the key to unlocking the mystery behind skin issues. Breakouts can be a sign that your body is fighting bacteria and illnesses. Try to give your skin a break by going makeup(less), relaxing, drinking lots of water and eating clean.

Your skin can communicate with you on behalf of your vital organs.
*Remember just because you get a pimple on your forehead doesn't always mean you have small intestine blockage. Leave the diagnosing to your doctor.

Peace & Love,
Mary

References:
the beauty gypsy

Hi Friends,

Today is a good day. I over-slept a little but I didn't beat myself up about it, I'm really trying to cut myself some slack. I noticed I can be a bit hard on myself and that's just not acceptable. I constantly advise clients, friends, family members, and loved ones not hold themselves up to crazy, unrealistic standers and I've noticed I'm doing just that... Not cool!

I've been doing things that make me smile like sleeping a little longer and eating bread. I'm not a fan of the no carb/south beach diet, but bread bloats me and I usually avoid it as much as I can. I re-examined my goals and as long as I opt out of my crusty lover a few weeks before I have to get into a bikini I'll be just fine. I'm sure a little bread won't destroy all of my hard work. Lets see 3 days bikram yoga, 3-4 days aggressive cardio, 5 days calisthenics I think I got this!

In honor of this weeks nutrition challenge I created this niffy cheat sheet highlighting foods that have a positive effect on your skin

There are tons of foods that I could have list, I just narrowed it down to my favorites aka the ones I would actually eat on a regular bases.

Peace & Love,

Mary

Hi Friends,

I’m coming at ya’ in a strange, positive, yet sad, low energy way today. Yesterday I found out one of my friends loss her battle with cancer. She was already successful at beating cancer a few years ago and I was recently notified it came back.

Melissa Galvin passed away yesterday and I’m in a weird space. I’ve never been a big crier when people die. No one close to me has died so I’m not sure how I will handle it when it hits closer to home, but this one rocked me to my core. She was beautiful, healthy, had a glowing smile and a positive attitude. At first I was pissed! She had already fought cancer and won, to pass away and leave her kids breaks my heart.

Video of Melissa

Article about Melissa fight

I believe in celebrating life rather than reflecting on the shoulda/coulda/wouldas. The boyfriend was supportive, as usually. I went from being happy to sad, to pissed and then finally I decided we had to have a life celebration in honor of Melissa. We had to celebrate life and toast to her legacy, journey and hard-fought battle. We got Thai massages then headed to a fancy dinner where we didn’t over-indulge but ate to our fill.

This morning I woke up and decided not to attend yoga, instead I went to my favorite local breakfast spot devoured hash browns and didn’t feel guilty at all. I didn’t beat myself up before, during or after my greasy breakfast. I did it because I could, I indulged because it felt like the right thing to do, plus it made me feel wonderful (potatoes are my comfort food). I spent the rest of the day working at my local library, snacking on oranges and drinking lots of water. I’m still very sad my friend is no longer with us, but I believe everything happens for a reason. My heart goes out to her family, I’ll be sending some serious good energy as well as a fat bouquet of flowers and some healthy deserts.

How do you deal with death?

Have you been affected by cancer?

What's your comfort food?

Peace & Love,

Mary

Fitness Challenge

Skater lunges

Challenge Synopsis

I challenge you to complete skater lunges 12 reps 4 sets, 5-6 days this week

Why why why

Skater lunges target your entire lower body and core
Lunges are functional exercise that can improve your performance of everyday movements
Lunges increase hip flexibility, which are usually tight in individuals that sit down most of the day
Skater lunges improves core stability and challenges balance

Materials

Just yourself

Directions

Skater Lunges

Complete 12 reps 4 sets
5-6 days this week

Legs wider than shoulder width apart toes facing forward

Place hands where comfortable

Place body weight to left side bending left leg at a 90 degree angle

Drop down into a lunge

Quickly and carefully move to right dropping down into a lunge

Feet never move
*make sure knees never extend past toes
*Keep chest up throughout the exercise

My Take

I have a serious love hate relationship with lunges but I've learned to love them because of the results they provide. Skater lunges are low impact while getting all the benefits of regular lunges and challenging your balance. This is a great exercise to add to your regular routine.

Nutrition Challenge

Challenge Synopsis

Feed your skin by eating healthy foods

Why Why Why

Consuming certain foods can improve and brighten complexion
Maintaining a clean diet can help with acne breakouts, eczema, redness, dryness, and much more
Skin foods are usually fruits and vegetables which are also heart healthy

Materials

Foods for healthier skin

Yogurt - packed with protein, firms skin and calms irritation
Pomegranates - regulates skin blood flow, fights free radicals
Walnuts - Improves complexion texture, improves skin elasticity
Red and green peppers - decreases skins sensitivity to sun
Sunflower seeds - Full of essential fatty acids and vitamin E
Kidney beans - high in zinc that which help prevent blemishes
Soy beans - reduces hyper-pigmentation, can prevent sun spots
Oatmeal - Keeps blood sugar regulated and great at healing skin
Green tea - high in antioxidants and fights inflammation

Directions

Consume as many healthy skin foods as you can all week

My Take

I usually break out every 3 months, which is annoying but not as bad as other people I know. I'm taking this challenge seriously, hopefully filling my diet with skin healthy foods will keep my breakout to a minimum. A few years ago I cleared my persistent eczema with fresh orange peel and carrot juice.

Self Improvement Challenge

Say Something Positive Activity

Challenge Synopsis

Complete this Self Improvement exercise, with friends or family members, to boost self-esteem and learn how others view you

Why Why Why

This activity is designed to elevate your self-esteem and self-worth
Sharing and listening to opinions of friend and loved ones can have a positive effect on your life
We tend to hold ourselves to impossible standers while giving others the benefit of the doubt

Materials

Yourself and a family member or friend

Directions

Call, text or set up a time to hangout with a friend, family member or close co-worker
Try to record this activity
Take your turn and say one positive thing about each other start with this statement "I like that you are..."
Every comment must be positive
Go back and forth for at least 2-3 minutes
When exercise is complete jot down a few positive words that were said and review them everyday this week

My Take

This is another life coaching exercise that I use with my clients. I can't wait to complete this exercise with my friend that lives in LA. We have been friends for over 8 years and she knows me better than most people. I can't wait to see what positive things she has to say about me because since I have lots of amazing things to say about her.

Peace & Love,

Mary

References:

www.myweightlifting.com

www.educationworld.com

Happy Friday!!

Can you believe this month is pretty much over! I've had a very productive week working at the library and slowly getting back to my normal workout routine.

I love to eat and snack. Breakfast and dinner is very important to me, my lunch usually consists of green salad, dry or with a light vinaigrette, topped with a piece of grilled fish. It's not exciting but it keeps me in my size 8s. Breakfast is usually oatmeal, boiled eggs, cottage cheese, fresh fruit, smoked salmon or some kind of variations of these ingredients. I throw in a fresh fruit smoothie and when I’m feeling really fancy I dust off the juicer attachment, to my nifty Kitchen Aid, and juice up a few carrots and apples.

Dinner can be anything from sushi to grilled fish to roasted vegetables. I have fun with dinner and try not to put too many limitations on what I eat, making sure not to over eat, avoiding processed foods, meat (except seafood) and fried foods.

Snacking is usually my down fall. I’m great at leaving food on the plate, great at bypassing the last bite or even under ordering at restaurants but when I get home and I’m hungry at 9o’clock at night nothing is off-limits. I don’t keep any bad stuff in the house, we rarely have chips and if we do they are baked tortilla chips since the boyfriend loves his Mexican food. I’m always snacking on fresh fruits and raw vegetables but sometimes I need a little more then that. Sometimes I need something that tastes a little unhealthy. I’ve been searching and searching and I think I finally found my go-to snack…Popcorn.

Popcorn is surprisingly healthy especially if you air pop it yourself. I haven’t air popped anything yet but I did find a great product at Whole Foods; it's affordable, low in fat, calories, sodium and it's freaking delicious.

365 brand Reduced fat and sodium popcorn. I’ve seen this brand at my local Safeway so you shouldn’t have to go to a health food store or specialty store to find it. 1 serving size is 3-1/2 cups!!! 3 and 1/2 cups!!!! 3 and 1/2 cups = 120 calories. I think I’m in love. I powered through a bag this weekend and just got my second bag two days ago. It’s impossible to be civilized while eating this tasty treat. I’m usually really good about eating things slowly but not this popcorn, I stuff as much as I can into my mouth until I’ve eaten to my fill. I am really good at portioning it out, I make sure never to eat out of the bag and to never go over 3-1/2 cups. If you find yourself at your local grocery store this weekend look for 365 reduced fat & sodium popcorn you will thank me later… I promise.

Peace & Love,

Mary

Cello Friends,

I know I say this all the time, if you know me you know I'm an annoyingly positive person... Today is a great day! I woke up around 7am, did my Daily Burn workout, then off to bikram yoga where I sweat like a pig. My Daily burn workout is getting easier to complete. I went through the routine faster then ever but I'm still sweating bullets by the 2nd sets which is AWESOME!!! I think you guys will really enjoy adding some extra workouts to your daily routine. I'm also working on some speed ladder drills to feature in the upcoming weeks.

I'm keeping this one short and simple since I have a lot of marketing to do today. I made a cauliflower crust pizza last weekend and it was delicious, scrumptious, decadent and actually healthy.

I've featured this recipe before but it was nowhere near as good as this version.

Enjoy!

Cauliflower Crust Pizza

Click here for printable version

Gluten free - grain free

recipe found at www.tastykitchen.com

30-45 minutes

Serves 2

1 small head of cauliflower

1/4 cups parmesan cheese

1/3 cups mozzarella cheese

1/4 tsp kosher salt

1/2 tsp dried basil

1/2 tsp dried oregano

1/2 tsp garlic powder

red pepper flakes

1 whole egg

Tomato Sauce

Toppings for pizza

Place cookie sheet or pizza stone in oven
Preheat oven to 450 degrees

Wash cauliflower and cut off florets
Pulse in food processor or blender for 30 seconds or use smallest grater I used a grater it was easier with less clean up

Process or grate until you cauliflower is fine

Cover and microwave for 4 minutes

Place cooked cauliflower onto clean thin town and allow it to cool for up to 5 minutes

Once cauliflower is cool enough to handle wrap it in dish towel - I used cheese cloth and a dish towel

Try to squeeze out as much water as possible

Place squeezed cauliflower into a bowl
Add parmesan, mozzarella, salt, pepper, dried basil, garlic powder and red pepper

Whisk egg and add to cauliflower mixture
Use hands to work it in

Once mixed together use hands to form the dough into a crust on oiled parchment paper

Pat down until its tightly formed together try not to make it too thick or too thin

Carefully slide parchment paper onto your hot baking sheet and bake for 8-11 minutes until it starts turing golden brown
Remove from oven

Add sauce, cheese and any topping you would like
I added caramelized onions and chili flakes

Place pizza back in hot oven and cook for 5-7 more minutes until cheese is melted, bubbly and slightly golden

Let cool for 2-3 minutes - this helps the crust keep it’s form

Hi Friends!

I made it to the gym today and rode 10 miles on the spin bike. I needed to sweat away all of my stress and sickness, now it really feels like 2015. I started a new exercise routine, named The Daily burn and I love it. I write a full body workout that consists of 8-10 exercises, including my weekly fitness challenge, and perform it 7 days a week. I hope to keep it going for a few weeks then feature it on the blog. It takes me about 45 minutes to complete the workout and I'm dripping sweat when I'm done.

Confession: I've been challenge all of you to do my challenges yet I have been slacking, especially on the fitness challenges. My workout routine is pretty taxing but that's no excuse, if I'm challenging others I have to take the challenge myself.

Always trying to move forward in my journey I'm going to focus on Facebook as a marketing tool. I've been hesitant to sync this blog to my Facebook page. There are a few reasons why, ex-boyfriens, ex-friends, family members, and random people that love to leave nasty comments on my page. Oh well, I have to get over it, if I'm really going to take "Evolve with Mary" to the next level. So here I go, starting next week this blog will be connected to my Facebook account. eeeek

I also plan on starting a weight loss support group, challenge groups and recipe club. Wish my luck my friends, I have to be brave and believe in what I am doing, fingers and toes crossed.

Today I started working out of my local library. I don't seem to get as much work done at home as I would like and that doesn't sit well with me. I like it so far. A guy just came in with some serious body odor but other then that all is well. I think it's the perfect place to be productive and give all my concentration to my brand.

I'm also looking into getting some more certifications. More than a few people have approached me for life coaching, health coaching and personal training. I'm shying away from personal training at the current time because I would like to obtain another PT cert along with a yoga certification. I'm also looking into an advanced health coaching certification and a life coaching certification. This is my off-season so I will have plenty of time to study and prepare for tests and exams. I'm doing my research now and will keep all of you up-to-date on what I decide. I'm excited and nervous but ready to take on something new and accomplish it.

Last but not least, I've been going back and forth with getting a nutrition degree. Sometimes I'm really gungho about it other times I'm not so excited. I'm on the fence. Education is my passion, the boyfriend supports any decision I make and time is just passing by. I need to make a decision soon and I'm sure I will. Let see where the wind blows little ole Mary.

Enough about me.
This weeks Self-Improvment Challenge was to complete this awesome I am... poem. I took some time and created one for myself. I kept it real and silly, just like me, and it was a very powerful exercise. I love my poem, I'm going to get it framed and hang it in my art studio/attic. It really captures the person I am, how weird is that?

click here for printable version

I hope my poem inspires all of you to complete this weeks challenge

Peace & Love,
Mary

Hi Friends,

I went to yoga today, wooohooo, my favorite teacher taught class, it was magnificent! Lots of pulling, stretching and sweating, just what the doctor ordered. I was worried that I lost some flexibility but I'm just as flexible as ever, it's my stamina that took a giant step back. It's all good, I'm looking forward to pushing past the pain and getting back to my normal self.

The weather has been beautiful the last few days, beautiful compared to the rest of the county - 50 to 65 degrees with heavy fog and light mist. I'll take heavy fog over snow or rain any day of the week.

Staying true to this weeks nutrition challenge I created a few infused water recipes for everyone to enjoy. I had most of the ingredients in my refrigerator so I got out my razor sharp ma ndoline and went to work thinly slicing everything. You really don't need a fancy mandoline to infuse water. I wanted my water to look extra pretty for all of you. If you have a mandoline and decide to use it watch those fingers. I'm currently nursing a mandoline cut I got Saturday while preparing home-fries. It's not the first time and I'm pretty sure it won't be the last time that little doohickey draws blood.

Dirty Fruit Water

aka

Fruit Infused Water

There are no right or wrong combinations

Get creative and Infuse some water!

Raspberries + Strawberries + Blueberries

Improves skin complexion, fights acne and eczema, hydrates

Cucumbers + Limes + Lemon

nicked named flat belly water, aids in weight loss and hydration

Pineapples + Oranges + Mint

Immune defense, helps digestion and heartburn

Oranges + Lemons + Mint

Boosts weight loss, help with appetite control

Peace & Love,

Mary

Hi Friends,

Lets get these challenges started!

Fitness Challenge

Inchworms with Arm Taps

Challenge Synopsis
I challenge you to complete Inchworms with arms taps - 4 sets of 60 seconds reps everyday this week

Why Why Why

Inchworms with arm taps targets arms, chest, core, shoulders, balance, stretches glute muscles (butt muscles), stretches hamstrings and works your calves
I featured inchworms on this site a few months ago and got a lot of great feedback, this is a reved up version
I've been organizing the sweat page of my blog and noticed I don't have many arm exercises, this is a great one to add into the mix
This exercise tightens the midsections, challenges balance and makes your arms burn burn burn

Materials

Yoga mat optional
Yourself

Directions

Inchworms with Arm Taps
Complete 60 seconds reps 4 sets

Starting in Plank position

Hips tucked head looking straight ahead

*Make sure your hips don't hike or sag

Feet shoulder width apart

Lift left arm and tap right shoulder

Place hand down slow and controlled
Lift right arm and tap left shoulder
Slowly walk hands towards feet

Continue until your hips are high in the air

Walk hands out using the same technique

This is an advanced exercise if it is too difficult stick with regular inchworms

My Take
If you've haven't noticed I like to post no-equipment needed exercises. There are many reasons why I shy away from equipment/weights on this site. On my very own weight loss journey I didn't use weights for years, I wasn't afraid of them or anything like that, I just didn't see the point of completing sets of dumbbell curls if I wasn't able to do one push up. Now that I can do 100s of push ups and a few pull ups I've incorporated kettle bells into my workout routine, without correct form I can injure myself. That's the real reason behind my no-weights exercise on this site. Unless I can come into your home and correct your form there is no way I feel comfortable demonstrating weighted exercises. Inchworms with arm taps is just as challenging as weighted exercises with 1/2 of the risk. Pay attention to your form and enjoy the burn

Nutrition Challenge

Challenge Synopsis
I challenge you to infuse your water everyday this week

Why Why Why

Infused water is a natural detoxifier
Drinking water can help with weight loss, replenish skin cells, helps increase cognitive and nerve function and detoxifies the body from the inside out
The oxygen in water is carried from cell to cell and helps build muscle and increase cognitive and nerve function
The Institute of Medicine determined that an adequate intake (AI) for men is roughly 13 cups (3 liters) of water a day. The AI for women is roughly 9 cups (2.2 liters) of water a day
Adding a few slices of raw fruits increase minerals and vitamins in our body infusing your water with fruits helps detoxify the body, boosts natural energy and hydrates cells
Not only receive the benefits of drinking water you will also drink all the benefits of the fruits you added.... its a ++
Add flavor to water without calories

Materials

Filtered water
Your favorite fruits
A few recipes to get your creative juices flowing I'll be posting recipes this week - check out these recipes if you can't stand the wait

Directions

Add fresh fruit gallon pitcher or smaller mason jars
Cover fruit with 2-3 cups of ice
Add filtered water
Allow fruit infused water to seep for at least 30 minutes
Drink Drink Drink
Make your infused water the night before and sip on it throughout the day to receive the health benefits

My Take
This isn't my first time infusing water but I never stuck with it. I loved the water, it was yummy with a hint of flavor and I drank more water then ever that week, it's just finding the extra effort to chop up fresh fruit regularly. Well this week I'm hoping to get back on the right track. Cross your fingers and wish me luck.

Self Improvement Challenge

Challenge Synopsis

Create an I am poem about yourself

Why Why Why

This is a life coaching exercise that i like to use on myself when I’m feeling a little down
Writing poetry allows you to grow emotionally and intellectually
Writing poetry feeds the need for people to explain themselves and their lives to the world
People who write poetry feel heard and not judges
Poetry can also be used as a healing technique for those who are damaged and hide it from the world

Materials

I am... poem - for printable version click here
A little time

Directions

Print or copy & paste poem
Fill in the blanks truthfully honestly
Hang this somewhere you can see it everyday
Read it out loud everyday this week

My Take

This is one of my favorite life coaching exercises. It’s a good baseline activity to see how people view themselves, compared to what they project. If you have teenagers or young kids in the house make it a family challenge, print out a copy of the poem and allow everyone time to fill it out, read your poem out loud for the entire family to hear it, then hang them on the refrigerator. Trust me, this is a fun one that raises self-esteem and self-worth.

That's all today folks!

Peace & Love,

Mary

References:

http://ettcweb.lr.k12.nj.us/forms/iampoem.htm
http://www.pongoteenwriting.orgl
www.mayoclinic.com

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