Archive for March, 2014

March 31, 2014

I do NOT count calories 
I just don’t
No matter how many times you ask me how many calories you should be eating, i will always tell you to quit worrying about that and to focus on WHAT you are eating. I have recommended it before, and I will recommend it again…READ THIS BOOK 

even if you don’t go “Paleo” there are a lot of principles in here that will change your life. I don’t want you to have to weigh your food, count your calories, and stress over every bite that you take. You should be focused on putting good food into your body that will make you MORE HEALTHY. If you do this, and train hard, you will see the results that you want, not only for a short period of time, but for a lifetime. See , life isn’t about getting ready for events…its about being ready for EVERY event! 

http://amzn.to/1cBc3sa

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March 28, 2014

BUT FIRST, LET ME TAKE A SELFIE!

#bikiniselfie

#bikiniselfie

 

 

#SELFIE

Recognized at 2013’s year of the word caught on from the President to the Pope. Anyone and everyone takes selfie’s of their life. In case you have been living under a rock or not into social media this is Wikipedia’s definition of selfie:

The President taking a selfie

The President taking a selfie

 

“A selfie is a type of self-portrait photograph, typically taken with a hand-held digitalcamera or cameraphone. Selfies are often associated with socialnetworking, like Instagram. They are often casual, are typically taken either with a camera held at arm’s length or in a mirror, and typically include either only the photographer or the photographer and as many people as can be in focus. Selfies taken that involve multiple people are known as “group selfies” or “ussies”.”

The Pope and his peeps taking a selfie

The Pope and his peeps taking a selfie

No kidding, I was training a client the other day and I was talking about taking a selfie and she said “A what?” I looked at her like she was an alien. She was serious. She had never heard of the word selfie! And I am 10 years older than her. Blew my mind! I thought everyone knew. Even my 7 year old niece knew what a selfie was!

With my niece #valenciafilter

With my niece #valenciafilter

 

Now that you are caught up to speed on what a selfie is, you might need to read this too. In case you need instructions on how to take a selfie: http://m.wikihow.com/Take-Good-Selfies

There are so many types of selfie’s you can take. Some of the most common ones you see are:

1. Gym selfie: Yep, we all do it. We check ourselves out when no one is looking and sometimes we get caught doing it. When we make progress, we want to show everyone. It’s like saying “Check me out! How many likes will this get me?”

#abcheck

#abcheck

2. Shameless business plug: C’mon, we all do it. We promote more than our personal business, we plug our own businesses in hopes to make some more money. Does it work? What do you think? http://www.CelebritySkinnyWraps.com 😉

#celebrityskinnywraps

#celebrityskinnywraps

3. Damn I look good selfie: It date night or perhaps you are going out with the girls. The hair, the make up, the jewelry, and the hot little number you are wearing. Yep, I look good and I am taking a selfie you say to yourself. Just like my pic so it strokes my ego. Enough said!

 

#datenight

#datenight

4. The “See I don’t always look hot” selfie: We want the world to know that you can be real, right? The “I can be real and show you that I don’t always look good selfie” Well, maybe not…

#gettingmyhairdid

#gettingmyhairdid

5. Make up done/hair did selfie: So your hair is perfect and your make up is caked on, time to take a selfie. Clown face is in effect and I am channeling my inner diva for this mirror selfie.

 

#makeupcheck

#makeupcheck

6. Look what I am drinking/eating selfie: Do we really care what you are eating or drinking? I guess for some who really want tips on eating healthy it works. I know in my business as a fitness trainer it is. I do post images of food and products but they hardly get any likes or feedback but when I post my face eating or drinking it, the likes start flowing.

#veganelixir #juiceme

#veganelixir #juiceme

 

And l leave you with this #SELFIE song: https://www.youtube.com/watch?v=kdemFfbS5H0

We all do it and we are all guilty of taking selfie’s to show the world about our life. Whether they are good, bad, or ugly, just be careful what you put out there, because it is out there in cyberland for good!

All this selfie talk, I think I’m going to take a selfie…

#selfieblog

#selfieblog

Marzia

March 27, 2014

My New Kitchen Gadget – A Coffee Frother!

 

 

This week, I have a review on a product I have been wanting to try for a long time. I love drinking lattes and cappuccinos on occasion but hate the limited milk options (I don’t drink dairy milk) and the expensive price for a cup of coffee. So recently I researched electric milk frothers and bought the Secura milk frother/warmer.

The Secura milk frother is so easy to use. Basically plug in, pour milk, and hit a button and within a couple of minute I have light frothy almond milk for my latte or cappuccino! Its so simple to use and only 1 part to clean up! I highly recommend it! I bought mine here. 

http://www.amazon.com/Secura-Automatic-Electric-Frother-Warmer/dp/B0094KTKOO/ref=sr_1_1?s=home-garden&ie=UTF8&qid=1395931626&sr=1-1&keywords=secura+milk+frother

Now, next on my list mastering some fun coffee art designs for an extra treat!

http://www.womansday.com/food-recipes/cool-cappuccino-foam-art-70416

 

 

 

Kathy

March 26, 2014

Staying Safe is Healthy, Too

Safety FirstI’m going to pass a small judgment on you that you are distracted, at times throughout your day. Let’s call it an assumption though because I don’t want to be judgmental, but we are busy these days. Agreed? I’ve been in my car more than I’ve been at home, running in and out of various appointments, always thinking ahead of what’s next on my list. I don’t look around as often as I’d like, so I am officially unaware of my surroundings. Not cool.

Doing more, at the same time, and for longer periods of time. We’re over-booked and always multi-tasking. Or is it just me? I know you can run farther, hit harder, and scream louder than any un-assuming “bad guy,” but just in case, it’s nice to set yourself up for success and always look aware and prepared. We spend so much time improving our health and growing strong bodies, but why not give a little focus to keeping those sassy bodies safe? Since I live in a fairly large metropolis, I thought I should brush up on my safety skills, so that I’m not a victim, or at least so I’m not the easiest target for any evil-doer. Plus, I want to keep you safe, too, so here’s a reminder for all of us.

  1. Don’t sit in unlocked car, with doors open too long. Get in the car, lock doors, and drive away. Check emails, texts, and lipstick later, preferably in a public, well-lit area. This includes pulling into your garage, especially at night. Pull in, turn the car off, and close the garage door. Look around before you open your door.
  2. Keep your keys in your hand while walking to your car, getting out of your car, and when you first get to your destination and are walking somewhere. Keys are a great “in a pinch” weapon—so is a nice, sharp key chain design of some sort. (Surfboard, a cross, a star…)
  3. Come up with a secret emergency word you use with close family and friends, in case you’re in trouble or otherwise surrounded by bad people. Make it easy for them, but something they’ll remember when you say it or write it, so they know to call the police ASAP.
  4. If you do get abducted, and you’re behind the wheel, drive into cars; try to break the law to attract police officers. (I know, creepy to discuss, but it happens.)
  5. Don’t put nicknames in your phone. Someone can use it to text “husband” and ask for passwords to bank accounts, etc… as you. (This is one of the main reasons for car abductions—to drive to ATMs.)
  6. Don’t program HOME into a car’s GPS system. If your car is stolen from a mall or your office parking lot (and they know you’re not home for a while, they may look for your address and drive to your home. Put it under a code name.

If you’re smart about it, violence will probably avoid you altogether. Since I’m a good Texas girl, I have to say it: If you choose to carry or use a gun, make sure you’re properly trained. Confidence and capability are beautiful traits in a gun owner.

photo 2

 

 

 

 

 

 

 

 

 

There’s no reason to go through life paranoid, but keeping these tips in the back of your mind, could save your life one day. Thanks for reading and stay safe! –Lacey Pruett

 

March 24, 2014

Lunchtime, Simplified

healthy pasta salad

Is meal planning a challenge for you when it comes to lunchtime? Do all your best intentions go out the window when you get to work and your coworkers decide to go out (again!)? How do you follow your healthy eating plan when others make it so much fun to follow another path?

road less traveled

If you are committed to making real changes in your life, you’re going to have to do things that other people won’t do. You will have to make friends with “the road less traveled,” at least by most people’s standards. But let me ask you this: do you really want to live by most other people’s standards? NO WAY! Be a leader, not a follower! It’s up to you to create an abundantly healthy life for yourself. You may have to say “no, thank you” when you’d rather say “yes”—especially when French fries or queso is involved. But other people’s decisions are not your decisions, because their goals are not your goals.

good choice bad choice

Here are a few tips to help you stay the course when surrounded by well-meaning but hungry friends at work:

Get Your Mind Right: No, those half-hearted “I guess I should eat something healthy” lines will not do! If you think that you should try to see if T.G.I.Friday’s has something green and nourishing on its menu, your resolve will crumble the moment your hunger becomes more ravenous than your willpower. Read that last sentence again—see those words “should,” “try,” and “if”? There’s no power there! Commit to feeding yourself well—you’re the only one who’s gonna do it.

Bring Your Lunch: This option is the best one for ensuring that your meal is exactly what you mean it to be. So, what’s on the menu? Lean protein, whole-grain carb or beans, fresh veggies and fruit, healthy fat, and lots of water. Downside: You need to plan ahead to prepare your lunch. So, the next time you get groceries, start thinking about your lunch options for the next few days. If you need to cook your healthy carbs (oatmeal, quinoa, rice, potatoes), give yourself a little bit of time on Sunday night to get ready for the week. I promise you will feel much more in control of things when you bring your fuel wherever you go.

Go Home for Lunch: This may not always be possible for everyone. But if you can do this, you will save so much money and be far better off. If you cannot make it home to eat, see above and bring your cooler! Lately, running home at lunchtime has been a nice break in the day. As long as I’ve prepared my food ahead of time, I can swing home, squeeze in an episode of Sex and the City while I eat, and return to work refreshed. It works for me J Downside: Allowing that I have lunch items ready in my house, the other danger here is home inertia. Once I’m home, I LOVE staying home. It’s tough to go back to work.

Pick Up a Healthy Lunch: This option is an essential for you worker bees out there trying to blaze a happy, healthy trail. Do you know how easy it is to zip into any number of fast food places because you only have 30 minutes to go, eat, and then get back? It’s such a temptation when you’re pressed for time—and let’s not forget the budget aspect here. Almost everyone can find a few spare dollars to throw at the closest drive-thru window, but is this truly serving you? Do your best to find a quick, nutritious restaurant or a convenient grocery store. Whole Foods sits right between my workplace and my home, so I’m kinda spoiled getting to stop off for good and yummy things. Downside: True, a healthier lunch will cost you more than anything on the $1 menu at Mickey D’s, but think about it this way—you can pay for it now, or you can pay for it later (with your health and your hard-earned money). I’m ponying up the dough right now!

Make Healthy Choices at a Restaurant: Sometimes, the lunch bunch cannot be avoided, and you will find yourself at the local lunch spot. Here’s where your knowledge of nourishing foods will be tested:

  • Depending on where you find yourself, you can search for heart-healthy or even vegetarian options on the lunch menu.
  • If you are craving something hearty and warm, choose broth-based soup rather than creamy soup.
  • A big green salad loaded with fresh veggies and a vinaigrette dressing is a great choice, but don’t stop there. A salad is a solid base, but it may not last you the rest of the afternoon.
  • Almost any restaurant will offer vegetable sides, and if you strive to order 2-3 green veggies or a salad and some green veggies, you’ll be doing great.
  • What’s your go-to carb? Instead of loading up on the bread basket, try adding redskin potatoes, a baked potato (unloaded!), or some rice.
  • Don’t forget your protein. Add a side of beans or eggs, or ask for baked fish, grilled chicken, or turkey.

No matter what lunchtime situation you find yourself in, you always have choices. Take care of yourself, one meal at a time, one day at a time. Pretty soon, you’re going to look around and love the life you are living.

To health and happiness!

Brooke

I make good choices

March 24, 2014

Healthy Housewives Live Transformation Ashley Casalini Garcia Progress

 

Check out my progress since having Beau!

Check out my progress since having Beau!

Hey there! It’s Ashley! I am now 10 weeks post-pregnancy, 4 weeks into eating clean and going into week 3 of training mean. I feel GREAT! I’m learning so much about myself and my body.

I have such a new found respect for working women and mothers, both in and out of the fitness world. Even as a woman who constantly stays busy, as a new mom, I’m discovering what it’s like to juggle so much and still make time for myself. It’s not always easy and I’m SO blessed to have the support system around me that I do! Between Marzia, The Healthy Housewives, my husband, my family and my friends, I’ve been given nothing but love and support. This has allowed me to both be there for my baby, Beau, and husband, Bryan, without having to give up on myself, my dreams and my goals.

I am in competition with myself to live the best life I can!

I am in competition with myself to live the best life I can!

Here is a glimpse of my daily life. As of March 19th I’ll be done with my maternity leave and headed back to work, so this will change slightly. The eating clean will remain the same, but instead of going to the gym in the afternoons/evenings, I’ll go before work in the mornings.

I have to prep my meals to stay on top of my health!

I have to prep my meals to stay on top of my health!

MORNINGS:

I wake up anywhere between 7am and 10am, depending on how many times and how long I was up with Beau during the night (he’s still not sleeping through the night). Once I get up, the first thing I do is drink a glass of water mixed with 1 Tbsp. apple cider vinegar and the juice from ½ a lemon. Then I feed my 2 big dogs so that they’re happy pups!

Breakfast:

Breakfast is either egg-whites and oatmeal with berries or egg-white muffins and protein pancakes with berries. And of course, water!

Egg white muffins and protein pancakes are my typical breakfast

Egg white muffins and protein pancakes are my typical breakfast

The fun/interesting part about ANY of my meals is that I’m either enjoying them by myself or I’m balancing a fork in one hand to feed me and a bottle in the other to feed Beau. As a mom, I would definitely say that I’m taking the art of juggling, balancing and multi-tasking to a whole new level!

I also open up my Facebook fitness page and say Good Morning to friends and new followers, post breakfast photos and/or a motivational message.

Chores:

I try to keep Beau happy and entertained long enough to throw a load of laundry in, empty/fill the dishwasher, clean bottles and/or generally pick up around the house. Sometimes it works out great. Sometimes not so much! Sometimes trying to find time to get anything done, including simply taking a shower, is a real challenge!

Of all my responsibilities, I love being a mommy first!

Of all my responsibilities, I love being a mommy first!

Snack:

For a snack I really enjoy celery, cauliflower and carrots with hummus or Greek yogurt with blackberries and KIND brand vanilla blueberry oat clusters.
AFTERNOON:

Since Beau had such a rough start to his life, he still has doctor appointments each week. It may only be one or it may be more than one. He goes between a gastroenterologist for liver issues, the hospital to get blood work done and his pediatrician for general check-ups. If I take him to the gastroenterologist, I also take him for blood work the same day. This means bottle feedings at doctors’ offices, diaper changes in restrooms and eating while I’m out (I’ll get to this in a minute).

If I’m not at any doctor appointments, I’m continuing with Beau duty, updating my Facebook fitness page, doing chores or working out. Since I’ve been a runner my whole life, I enjoy putting Beau in the jogging stroller and going outside for a run and/or taking him with me to the gym and letting him hang out in the “Kid Zone” while I go through my workout.

I run while Beau sleeps

I run while Beau sleeps

Lunch:

I’m a HUGE fan of meal-prepping, so lunch is pretty easy for me, whether at home or on the go (more on this soon…). I have either 3 oz. of grilled chicken or 3 oz. of turkey burger and 2 cups of steamed or sautéed veggies. Sometimes I add homemade sweet potato wedges or brown rice. And, of course, water!

A typical meal that fuels me for life

A typical meal that fuels me for life

Snack:

I usually have a simple protein shake for my afternoon snack or one of my pre-made raw veggie snack bags.

EVENING:

If I didn’t get a chance to work out during the afternoon, I go to the gym in the evenings when Bryan gets home from work. He takes over on Beau duty and I get “me” time to focus on my fitness! I drink water throughout my workout and a simple protein shake after. Then once I get home from the gym, Bryan goes and gets his fitness on! I take care of Beau, play with the pups, update my Facebook fitness page and have dinner.

 

My happy baby Beau! :)

My happy baby Beau! 🙂

My happy baby Beau! :)

My happy baby Beau! 🙂

 

Dinner:

Dinner is either another one of my pre-made meals or a portabella pizza. I’m a HUGE fan of pizza, so I really enjoy making portabella pizzas. I simply take a large portabella, clean it out, cook it a little, stuff it with veggies and turkey pepperoni (think supreme pizza) and top it with just a sprinkle of cheese and throw it in the oven until the cheese has melted…YUM! And, as always, water with my meal!

Snack:

Depending on how much exhausted I am from Beau and my workout, I may make it to one last snack before bed. If I do, it’s Greek yogurt and blackberries.

SUNDAYS AND MEAL PREP:

On Sundays I spend a few hours doing meal prep. I grocery shop, clean and cut veggies and fruits and weigh out my meat proteins. Then I steam, grill, sauté and bake everything. I use simple seasonings like parsley, lemon, rosemary, paprika, cinnamon, garlic and red pepper. No salt. No sugar. I portion out meals for the week and snack bags of fruit or veggies that are easy to grab on the go (like when I go to doctor appointments or out to run errands). This makes life SO much easier for me and keeps me eating healthy! I have no excuses to stop for fast food or junk food when I already have healthy meals and snacks ready for me!

If you buy good food, you will eat good food!

If you buy good food, you will eat good food!

SAMPLE WORKOUT:

Here is an example of one of my leg workouts:

2 sets/15 reps
Around the world lunges (front, side, and back-both sides)
2 minute jump rope
Plié squats
2 minute jump rope
Bulgarian split lunge (both sides)
2 minute jump rope
Single leg deadlift
2 minute jump rope
Repeat from the top until you have completed 2 sets

I have a while to go to get to where I want to be, but I’m enjoying every minute of it. Fitness has always been my passion and I’m excited that I’m taking steps to make it my career. I’m also excited to share my journey with others and to hopefully continue to inspire others to chase their dreams, whatever they may be!

I’m doing everything I can to do my “homework” and learn as much as I can about all aspects of the fitness industry, including reading about clean and healthy eating and the benefits of all types of healthy foods, researching fitness photographers, reading stories and workouts from women in the fitness industry, following bikini competitions and the women in them and reading about all types of different workouts (TRX, pilates, yoga, weight lifting, stretching, Zumba, rock climbing, running).

I pack healthy snacks so I am not tempted to make a bad decision!

I pack healthy snacks so I am not tempted to make a bad decision!

HOWEVER, while fitness is my passion and I want to make it my career, I am first, and foremost, a mommy and a wife. I love taking care of my little man, playing with my dogs and sharing my love, friendship and faith with my husband. His support means the world to me and continuously inspires me.

I LOVE my husband!!

I LOVE my husband!!

Until next time, eat clean, train mean and follow your dreams! It’s NEVER too late to start!

Ciao,

Ashley Casalini Garcia

Follow my journey on Facebook! https://www.facebook.com/F3byACG

March 20, 2014

Why I Love Pilates <3

Every week, I want to write my bog on Pilates and why I love it so much. But I get bogged down because there is so much I want to say and haven’t been able to articulate without writing a book.  

So it finally came to me, why don’t I just share the top three reasons I love Pilates and go from there! Keep it simple!

Kathy

 

“The Pilates Method of Body Conditioning is complete coordination of body, mind and spirit.” Joseph Pilates

 

1. Pilates is “A thoughtful way of movement”

Pilates or Contrology is a system of choreographed, flowing, and precise movements developed by German-born Joseph Pilates, (born 1880). Pilates works by developing and bringing awareness of our body’s, posture, core strength, deliberate movement, stamina and flexibility. This system enables us to achieve a functional fitness which can be carried through everyday movement, other forms of exercise, injury, any physical limitations and age is never a factor..

2. Pilates develops long, lean muscles and strengthens the Powerhouse

Pilates builds strength from the inside of the body outward.  Its a restorative system that heals the body from the inside, out.  An additional benefit of Pilates is the physical transformation which occurs. Muscles develop long, lean and balanced throughout the body.  Posture is restored and an incredible core or Powerhouse develops which holds the organs in proper place and protect the spine.

3. Pilates is for Every “Body”: Every day

Pilates is a great practice to develop at any age.  You can practice at home, in the gym, in a studio, privates or classes.  Pilates also teaches proper breathing and how to take in the most breath possible while maintaining an engaged core.  This aspect alone enriches the body and brings longevity to life!

“The art of contrology proves that the only real guide to your true age lies not in years or how you THINK you feel but as you ACTUALLY are as infallibly indicated by the degree of natural and normal flexibility enjoyed by your spine throughout life.” Joseph Pilates

Check me out! Teaching some of the HH girls!

 

 

 

March 19, 2014

Ocean Freeze; Still a Breeze

Image

 

We are at the beach house for Spring Break this year, and it’s freezing. Ok, not freezing, but around 40-55 degrees, and NOT laying-out-in-the-sun weather. Despite the Cape Cod-like days, I’ve retreated to my daily jogs on the beach. I don’t usually do the same exercise on back-to-back days (it’s healthy to shake it up and there are so many activity options!) but somehow, being close to the water helps me loosen my grip on my rules and routine. I’ll shake it up, so I am not working the exact same muscles every day—sometimes sprint drills, other days it’s a beach boot camp routine, and some times it’s a sand jog and then Yoga. It’s tough to beat a steady-paced therapeutic run along the shoreline, but most of us can’t stop what we’re doing and run to a beachside town somewhere.

Image

Just sayin’

If you’re in a spot where a coastline isn’t accessible, check out these meditative, beach-like artists for your playlist:

 

  • Jimmy Buffett (duh)
  • Kenny Chesney
  • Colbie Caillat
  • Sheryl Crow
  • The Beach Boys
  • Elvis (I’m serious. Must be all of those old Elvis movies I watched.)

 Or simply search the words: top. beach. party. songs. 

Another tradition at the beach house is smoothies. Despite the cooler temps, I still made my favorites that I share below. There’s several farmer’s markets in the area, so fresh, organic produce is easy to find, and I pack my vanilla Advocare protein powder. (I also mix half a scoop of protein powder into steel cut oats with cranberries for a morning meal or snack. Yum.)

Image

Add some cinnamon if you want. I’m a cinna-addict!

1 cup spinach

1 cup frozen mango or peaches

1 cup freshly-juiced carrot juice (or store-bought organic carrot juice)

1/2 cup almond milk or coconut water

Shot of wheat grass

1 scoop of protein powder

 

 

ImageBlueberry Beach Babe

1 cup spinach

1/2 cup coconut water

1/2 cup kale

1 cup frozen blueberries

1/2 cup raspberry or cranberry

1 scoop protein powder (optional)

Squeeze one lemon on top and blend. Enjoy!

ImageFor you fellow Holistic hotties out there, download some Enya and take your meditation or Yoga practice to the beach at sunrise or sunset for a boost in your spiritual health walk. I’ve never felt closer to God than I do at these moments. This past trip gave me an especially relaxing session as I reflected on the Water Element. Symbolizing spirituality and wisdom, this therapeutic combination got me thinking about how the ocean is like life… or maybe it just reminds me of my life.

Read on and let me know if you can relate.

 

Image

  • Changes, like waves, are coming whether you want them to or not.
  • Sometimes, diving in is your best bet; then, you can start focusing on something else.
  • Let it go. It’ll drift where it’s supposed to go on its own.
  • The tide rises and falls by someone higher up than you. Why are you trying to control it?
  • The water is blue; the water is green, too. It depends on where you’re standing.
  • An overcast day at the beach is still a day at the beach.
  • It’s okay to spend some time by yourself. Some else may block your view.
  • Powdery, white sand is beautiful, until you have to run in it.
  • Protect yourself—remember the sun can burn you even if you don’t see it.
  • The ocean doesn’t belong to you, but the memories you take from it are all yours.

 Peace y’all, Lacey

 

March 18, 2014

Have You Met HipS Sister?

March 16, 2014

GOOD LUCK GREEN JUICE

Drink green juice for good luck!

Drink green juice for good luck!

This St. Patty’s day instead of wearing green, drink your greens for good luck.

GOOD LUCK GREEN JUICE RECIPE

Ingredients:

1 stalk celery

1 green apple

1 large leaf of kale

1/2 cucumber

1 inch piece of ginger root

1 squeeze of lemon

Juice all and stir well. Add the lemon to taste.

shamrock

Happy St. Patrick’s Day! Good luck to y’all today!

Marzia