Evolve With Mary

It's Challenge Monday

Let's get down and dirty with some challenges

Fitness Challenge

It's cardio time

Challenge Synopsis
I challenge you to complete my no equipment needed cardio workout

Why Why Why

Cardio is short for cardiovascular exercise: Any movement that gets your heart rate up and increase blood circulation throughout the body
Cardio burns calories
Cardio exercise improves your heart health
Cardio exercise revs up your metabolism
Cardio exercise helps control diabetes
Cardio exercise keeps you young, energized and healthy

Materials

Will power
Water
Extra time
Disciple
Strong Mind

Directions

Complete 3 sets, 12 reps of each exercise

Speed Skater

Butt Kicks

Fast feet step back

Pendulums

Cross Cross Hops

My Take
I'm lucky enough to really enjoy cardio, but most people hate it. You can end up feeling like a hamster in a wheel, or you can make it fun by finding your favorite form of cardio. These exercises are going to get your heart pumping within the first few minutes. Sprinkle these exercises into your workout routine for a much needed boost.

Nutrition Challenge

Drink dat water

Challenge Synopsis
I challenge you to drink at least 10 glasses of water everyday this week

Why Why Why

About 60% of the human body is made of water

Getting the proper amount of water helps maintain the bodies fluid balance, helps transport nutrients in the body, regulates body temperature, and helps with digestion

Water helps you feel full, which means you will consume less calories, which in-turn helps you loose weight

Water flushes out toxins and can reduce the risk of acne

A glass of water can help concentrations by keeping you refreshed and alert

Materials
Water

Directions
Try to:
Drink a glass of water as soon as you wake up
Drink a glass of water before eating any big meals
Drink a glass of water before bed

Drink a glass of water before your workout

If you follow these directions you already have 5 glasses of water out if the way

Purchase a water bottle that measures your water intake
Get used to going to the bathroom a lot more then usual

My Take
Getting enough water is always a challenge for me. I hate going to the bathroom so I always make that my excuse. This week I'm going to try my best to drink at least 9 glasses of water a day. Good luck friends!!

Self Improvement Challenge

Plan a date night for yourself or for your mate

Challenge Synopsis
I challenge you to plan a date night

Why Why Why

Regular date nights can rekindle and enhance a relationship
Spending time with your significant other keeps the spark in the relationship
Making time to get pretty and actually plan a date boost self esteem and passion in a relationship

Materials

Time to plan
A cute outfit
Reservations at a nice restaurant

Directions

Pick a date and confirm with a friend or your significant other
Make a reservation at your favorite restaurant
Buy a new outfit or wear that outfit you've been saving
Enjoy your date night
If you are single take yourself out

My Take
My boyfriend and I have a standing date night since we meet 5 years ago. Every Friday we get dressed up and go to a nice restaurant, I look forward to it all week long. When I was single I used to take myself out on dates regularly. Make reservation, buy a new dress, and spend some time by yourself, with friends, or with you sweetie, this week, you deserve it.

References:
www.greatist.com

Hi Friends!

Sorry this is coming at ya late, I had a loooong day and didn't have the energy to write, edit, and post last night.

Yesterday was 9/11 a National Day of Service. I volunteered my time and helped stuff 1500 bag pack in under 1 hour. I felt good to give back, I was sweating like a dog within 5 minutes. It was a great experience, can't wait to do it again next year.

I've been peppering my love for KeVita into my posts. Drinking one for the past 14 days straight and I can really feel a positive change in my body. Probiotics scared me a little in the beginning. The fact that it's bacteria was a intimidating, but not anymore.

KeVita isn't super sweet and the health benefits are astronomical. It soothes stomach pain, cramps, and bloating, while filling your gut with 'good bacteria' keeping your immune system, digestive tract, and intestinal tract healthy. It's low in calories and fat which is always a plus in my book. My favorite flavor is the lemon cayenne cleanse, I'm also partial to Tangerine.

If you haven't tried KeVita yet I hope this post inspires you to buy a bottle. I know with every sip I'm doing something great for my body, 'good' bacteria is a big key to my overall health.

That's all today folk!
Peace & Love,
Mary

Hi Guys!

Today was a good day, sun is shining, birds chirping, I got up early, killed my workout and hung out with my boo-thang for the rest of the day. Today was a good day!

Lover.ly contacted me and asked me to share my favorite fall cocktail or mocktail, jumped at the opportunity. Lover.ly is a convenient wedding planning website that takes the stress out of planing and makes it fun. Check out there planning page even if you're not engaged it's never too early to start designing your dream wedding. This is the first cocktail I've featured on Evolve With Mary, and I have a feeling it won't be my last.

After all this time I still enjoy my baby's company. I'm getting older and the sparkle and glam of sitting in a bar all night has dimmed. We do go out on the town a few nights a week, but most of the time, after dinner, we head home and enjoy a night cap together.

He went to college in New Orleans and practically grew up drinking Lynchburg Lemonades, which are made with whiskey. We aren't big whiskey fans so he opted for vodka and the rest is history.

We named them Pecan Sandy for no other reason then we are both pretty silly and Pecan Sandy's rolls off the tongue.

Mason jars make it fun to drink with some old fashion flare, plus they conveniently turn into a makeshift shaker and they are the exact dimensions for our recipe.

Juice from 1/2 of a lemon
2 oz vodka
3-1/2 oz Snapple half and half
2 oz Limonata flavored San Pellegrino
Fill mason jar with ice

Squeeze 1/2 of a lemon into mason jar

Add 2oz vodka

Add 3-1/2oz Half and Half Snapple

Add 2oz Limonata flavored San Pellegrino

Secure lid and shake shake shake

Top with lemon zest or rind

Enjoy

This drink is refreshing and goes down easy. You have to be mindful because they will sneak up on you. Enjoy these drinks on a peaceful summer day or a chilly fall night to remind you of the joys of summer.

That's all today folks!
Peace & Love,
Mary

Hi Friends,

More probiotics comin' at ya!

We went over probiotic rich foods yesterday. I noticed that I left kefir off of my list which was an accident. Kefir is a rich plentiful source of natural probiotics. I hope no one was offended, but I didn't notice until this evening. Now everyone run out and get some Kefir!!!

I post a fair amount of smoothies on my blog and I post even more on my Instagram. Smoothies are the most efficient way to ensure I get fresh fruits and veggies. Why not throw some probiotics in the mix?

Any smoothie can be a "probiotic" smoothie, just add the contents of a probiotic capsule.

I went to my local vitamin shop and purchased 90 capsules for 10 bucks. I think it's a great deal. I'm hoping to blow through this bottle in no time.

Today I'm featuring a few probiotic smoothies and some cool acne fighting probiotic face masks.

Let's jump right in!
My boyfriend is starting to love smoothie demo days. I make 3-4 smoothies and he's my taster, adjusting the recipes to his liking. All of my smoothies are delicious and healthy and these next ones don't disappoint.

Usually if a smoothie features raspberries I'm always game. I couldn't get enough of its rich texture and fresh fruity flavor.

Makes 2 smoothies

1/2 cup plain fat free Greek yogurt

1/2 cup blueberries - frozen or fresh

1/2 cup raspberries - frozen or fresh

1 cup almond or cashew milk

2 tsp honey

Content of a few probiotic capsules

Blend until smooth and enjoy

Makes 2 Smoothie

1 fresh Mango or 1/2 cup frozen mango

1 cup vanilla flavored kefir

1 tbsp chia seeds

1 tbsp flax seeds

Blend until smooth and enjoy

Here come the face masks

Probiotics invigorate and can be used as a natural exfoliant. The lactose enzymes in yogurt dissolve dirt and soothe skin. These masks work and I can defiantly tell the difference. My skin is soft and glowing.

The contents of 4-5 probiotic capsules

1-2 tsp extra virgin olive oil

Create a thick paster with capsules and olive oil

Massage into face

Let sit for 10 minutes

Rinse with warm water

2 tbsp Greek yogurt

The contents of 2-3 probiotic capsules

Mix together well and smear over face

Allow to sit for 10 minutes

Rinse with warm water

Look how great my skin looks after these probiotic masks

That's all today folks!
Peace & Love?
Mary

Sent from my iPhone

Hi Friends,
Continuing with my probiotic rant, here is a list of probiotic rich foods. If you add at least one serving to your diet daily you will get some of these awesome health benefits

Can prevent antibiotic-associated diarrhea & infectious diarrhea
Can prevent and treat eczema
Helps the immune system
Treats certain types of infections
Treats symptoms of irritable bowel syndrome
Treats Crohn's disease
Aids in digestion health
Aids intestinal tract

One of the most popular probiotic rich foods is live cultured yogurt. Hand made yogurt is the best version. *Make sure to read labels, avoid yogurts with high fructose corn syrup, artificial sweeteners and artificial flavoring

Miso paste is aged fermented soybeans which contain probiotics, it can be high in sodium. The most common way to consume miso paste is miso soup. Make sure to order it during your next sushi outing.

Kimchi is spicy fermented cabbage, made popular in Korean restaurants. Kimchi is also loaded with vitamins and nutrients that have been proven to ward of certain infections.

Sauerkraut is fermented cabbage full of living enzymes. Try to consume Raw, unheated, unpasteurized versions, avoiding processed or canned versions.

Some soft fermented cheeses like soft cheddar, Swiss, Parmesan, and Gouda contain bacteria that can survive through your GI tract. Some cottage cheeses have live active cultures and contain protein and calcium.

According to research by The FASEB Journal eating 1.5oz-3oz of pistachios a day increase levels of good gut bacteria *opt for in-shelled pistachios

Ok, Ok, I know this isn't a food but I'm hooked in KeVita This product is tasty, healthy, and low in calories with no added sugar. With a variety of flavors I don't think I'll ever get tried of this sparkling probiotic drink. Yes, there are other probiotic drinks out there, but this one is my favorite.

Peace & Love,

Mary

References:
www.healthyliving.msn.com
www.webmd.com
www.kevita.com

It's Challenge Monday

Fitness Challenge

Set that booty on fire

with these kneeling glute exercises

Challenge Synopsis
I challenge you to complete my glute burning exercise everyday this week

Why Why Why

These exercises are designed to tone, lift and sculpt your buttocks
The lower body has some of the largest muscles in the body
These muscles are used consistently to sit, stand, squat, and lunge
Strong legs make everyday activities easier and can protect you from injury
Everyone wants a nice firm bubble butt

Materials

Willpower
Water
Extra time
Disciple
Strong mind

Directions

Complete 4 sets, 12 reps of each exercise

All exercises should be completed slowly, no rushing

Backward Leg Kicks

Starting in all 4s, palms and knees on floor, spine in neutral position
Lift leg leg off floor drawing it as close to chest as possible
In a continuous motion kick leg straight back behind body
That's one rep
When reps are completed switch sides

Backward Leg Pulses

Starting on all 4s, palms and knees on floor, spine in natural position
Extend left leg behind body, about glute height
Squeeze glutes as you lift legs 1-2 inches up in air, hold for 1 second
That's one rep
When reps are completed switch sides

Kneeling Side Leg Kicks

Starting on all 4s, palms and knees on floor, spine in natural position
Extend left leg out to left side about hip height, or as high as feels comfortable
Squeeze core and glutes as you lift left leg as high as you can, return leg to starting position
That's one rep
When reps are completed switch sides

Around the World Leg Circles

Start on all 4s, palms and knees on floor, spine in natural position
Lift left leg off ground, bend at knee creating a 90 degree angle, sole of feet pointed up to the sky
Move glutes in a circular motion making a circle with your knee
That's one rep
When reps are completed switch sides

My Take
The more an exercise burns the better the workout and these ones feel like fire. I like this routine because you get a great lower body workout without any squats or lunges. You just have to get on all 4s and deal with the burning sensation, you can do that.

Nutrition Challenge

Challenge Synopsis
I challenge you to consume probiotics everyday this week

Why Why Why

Probiotics are living microorganism (usually bacteria) that are similar to microorganisms naturally found in the human gut
This "good" bacteria helps prevent and treat many different conditions
Probiotic bacteria helps the immune system and gastrointestinal tract
When probiotics are present and plentiful in the body it's harder for bacteria that causes sickness to develop
Probiotics helps the body absorb important vitamins and nutrients like iron, chromium, vitamin A, vitamin D, vitamin E, vitamin V, vitamin K
Probiotics can help fight cancer, tumors, colds and constipation
Probiotics are responsible for 70% of our immune system
There are over 100 benefits of taking probiotics

Materials

Probiotic drinks
Probiotic supplements
Top Probiotic Foods: Kefir, Soft cheese, Kimchi, Miso soup, Yogurt, Kombucha, Sauerkraut, Sour pickles

Directions
Include foods rich in Probiotic into your diet daily

My Take

I got my greedy little hands on KeVita a probiotic drink and I fell in love with it. I'll be featuring the drink a little later this week, but that doesn't mean you shouldn't start consuming those probiotics right now. I feel refreshed, rejuvenated and healthy from the inside out. I hope this weeks challenge has the same effect on you.

Self Improvement Challenge

Go to a museum

Fly like a bird at the Ross Perot museum in Dallas, Texas

Challenge Synopsis
I challenge you to go to a museums (or two) this week

Why Why Why

The role of museums are to engage and educate the community
Museum are an fun, creative, and effective way to learn and retain knowledge
One visit to a museum exposes visitors to in-depth knowledge on subjects
Museums allow you to form your own unique experiences in an informal learning environment
Museums are a great 1st date, family outing, lazy Saturday meeting place that everyone can enjoy

Materials

$6-$15 bucks - sometime there are free entry days
Find a list if your local museums here
An open mind

Directions

GO TO A MUSEUM

My Take

This weekend I visited Dallas Texas. I decided to spend a day hopping around their fabulous museum district with my boyfriend. We visited The Dallas Art Museum, The Asian Art Museum and The Ross Perot Museum of Nature and Science. Each one was fun, informational, and engaging. My favorite was the Ross Perot Museum which has a dinosaur exhibit, a 'make/fly your own bird' station, a crystal exhibit that blew my mind, and way way more. I could have spent the rest of my vacation in that 5 story wonderland. The experience inspired this challenge. I love dragging friends and family members to museums with me because it's always a good time. My parents took me to museums as a child which led me to go to art school. This week get out of the house, find a good museum and thank yourself later.

That's all I have for you today,

Peace & Love,

Mary

References:

Hi Friends,

Happy Friday!
I am on my way to Dallas TX right now. I've never been to Texas before and I can't wait to explore. If anyone knows of cool places to visit or fun fitness classes, near Dallas, please let me know.

Today we are talking about cardio. I slowed down on my cardio since Costa Rica. I don't have to worry about fitting into a bikini anymore. If you know me you know I'm going to vow to pump up my cardio regiment TODAY.

My favorite form of cardio is the spin bike. For the last 4 years I've been spinning and winning. I am a certified spin instructor, at least 5 days a week I put myself through a grueling spin class. When I need a change I jump on the stair-master or rowing machine.

2-3 days a week I workout at home. Burpees, squats, push ups, jumping jacks, kettle bells, exercise balls, Swiss balls...

The plan is to update the ole workout adding another machine to my everyday cardio regiment. Today I tried the AMT Precore and I think I'm hooked. I burned 700 calorie in one hour. I have bad knees and haven't been able to run since jr high school. The AMT is the closest I've got to running without putting unneeded and unwanted pressure on my joints.

I'll keep you updated on my new workout plan. I'm thinking 2 days spin bike, 2 days alternating ATV and the rowing machine, sprinkling in the stair-master when I need an added boost on leg days.

What's your favorite form of cardio?

That's all folks,
Peace & Love,
Mary

Hi Friends

I created my Inspiration boards today. It was a lot of fun. I made an hour track to Vacaville yesterday to spend some much needed time with my beautiful Mother. She helped me scan magazines, cutting out pictures I approved. Instead of doing one big inspiration board I ended up with 3 small ones. A clean eats board, sexy kitchen board and a bangin body board.

I'm going to hang these bad boys in my office as a daily reminder of my goals. They will keep me motivated.

Did you make any inspiration boards this week?
Please share them, I would love to see what you guys came up with.

Peace & Love,
Mary

Hi Friends,
Last night I dove head first into making my own salad dressings. I found the recipes in my favorite Cooking Light magazines . Adding and subtracting some of the ingredients, 2 dressings failed but I came up with 3 winners.

Make sure to play with your recipes, they aren't written in stone. Always be brave in the kitchen, if something doesn't turn out that's ok, there's always next time.

Enjoy the recipes

Classic Vinaigrette

1-1/2 tbsp red wine vinegar
1 tbsp chopped shallots
1/4 tsp salt
1 tbsp Dijon mustard
1/8 tsp freshly cracked pepper
3 tbsp Extra Virgin Olive Oil
Whisk together all ingredients and refrigerate

Green Goddess Dressing

1 cup plain Greek yogurt
1/2 cup reduced fat mayo
2 tsp Worcester sauce
2 tsp fresh lemon juice
1/2 tsp srircaha
1 minced garlic clove
2/3 cup fresh parsley leaves
1/4 cup fresh tarragon
1/4 cup fresh chives
2 tbsp anchovy paste
Whisk together all ingredients and refrigerate

Cranberry Vinaigrette

1 cup fresh cranberry juice, muddled
1/2 cup fresh cranberries chopped
1 tbsp extra virgin olive oil
1 tbsp red wine vinegar
1 tbsp honey
2 tsp minced chives
1/8 tsp salt
1/8 tsp fresh cracked pepper
Whisk together all ingredients and refrigerate

That's all today folks!
Peace & Love,
Mary

References:
www.cookinglight.com

I had a relaxing and eventful Labor Day Weekend. Can't wait to tackle this weeks challenges

Fitness Challenge

Rev up your warm up

Challenge Synopsis

I challenge you to try my favorite warm up exercises

Why Why Why

Performing warm-up exercises before working-out can:

Reduce the risk of injury

Help promote sweating

Reduce onset muscle soreness

Sends a signal to the body that says it's time to exercise

Prepares your body for your workout

Materials

Willpower

Water

A little extra time

A light kettle bell or dumbbell

Disciple

Strong body

Strong mind

Directions

Complete 2 sets of 10 reps, each exercise

Walk outs with Squat & Push Up

Start with feet hip width apart, standing straight up

Place hands in ground in front of your feet

Walk hands out until you are in plank position, hips down, head aligned

Complete a push up

Walk hands up until your hips are directly under your feet

Stand up straight

Complete a squat

Let's one rep

Lunge Reaches

Starting in plank position

Move left leg between your hands or as close as you can

Keeping core engaged lift both hands reaching them to the sky

Place both hands back to ground

Move left foot back into plank position

Move right leg between your hands or as close as you can

Keeping your core engaged lift both hands reaching them to the sky

Place both hands back to ground

Move right foot back into plank position

That's one rep

My Take

This is part of my everyday warm up. Each exercise is designed to work almost all muscles in your body while challenging your cardio endurance. I hate both of these exercises, that usually means they are effective. Take this week to rev up your warm up.

Nutrition Challenge

Challenge Synopsis

You should be eating salads 5-6 times a week, if not get to it
Salad dressing can be full of unwanted and unneeded calories
Making your own salad dressing is fun and cuts the calorie count

Why Why Why

Store brought, pre-made or powder mix salad dressings are usually high in fat and calories, they also contain food colorants, unnatural flavorings and added preservatives to extend shelf life
When you make your own Salad Dressing you control the freshness, quality and any artificial additives

Materials

All homemade Salad dressings should have a base, an acid, and a flavoring agent

Base, make sure to use high quality products

Extra Virgin Olive oil
Flax seed oil
Hemp oil
Avocado oil
Sesame oil

Acidic juice or vinegar

Apple Cider Vinegar
Fresh Lemon Juice
Balsamic Vinegar
Rice Vinegar
Orange Juice

Flavor enhancers

Garlic & Shallot
Chia Seeds
Ground Flax Seeds
Mustard
Srircaha
Honey
Tahini
Jam
Fresh herbs
Ginger
Soy sauce

Directions
Combine 1/2 cup oil with 1/4 cup acidic juice or vinegar, sprinkle in a flavor enhancer and pour it over your salad... devour

My Take
I eat at least 1 salad a day, sometimes 2. Making my own salad dressing gives me control over my calorie intake. This weeks challenge should spark your creative side and tickle your taste buds.

Self Improvement Challenge

Create an Inspiration Board

Challenge Synopsis

Inspiration boards (aka mood board, vision boards or idea boards) are a collage of images that should spark your imagination and keep you motivated

Why Why Why

Inspirational Boards can have many purposes

Inspiration to start a new project
Figuring out what you really want out of life
Help visualizing your goals
Can help you with your love life, career, spirituality, and physical health

Inspiration boards are a compilation of inspiration elements that help spark ideas and keep you engaged and motivated

Materials

Cork board
Magnetic board
Cardboard
Old magazines
Clip art
Stock photos
Pencils
Pens
Scissors
Glue
An inspiration board app

Directions

Decide what you want your board to represent

Weight loss
Job/Career
Love
Life goals
Pick your board

Find pictures and that reflect your goals and aspirations

Post, stick, or paste your pictures on a board

This is the most important part:

Place your finished board where you can see it everyday

My Take

I haven't made an inspiration board since I was in high school. I'm looking forward to making a few different boards to keep me on my toes. I'll be sharing my progress with all of you this week. We are evolving together

That's all today folks,
Peace & Love
Mary

References:

www.24hourfitness.com

www.chatelain.com