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Monday, September 1, 2014

Best time to create a new habit is NOW!

New Year's is so…next  year. And cold. And dark. And January and February are so depressing. Right now we are enjoying life! Sunshine, slightly cooler temperatures, and we're feeling good! The kids are back in school so the schedule is already getting an overhaul, why not just schedule in what you need in your life? Pick your goal and we'll help each other work on it together with a "High Five" Zumba Social this Wednesday at noon. Bring a lunch, a solid color t-shirt and we will commit to our new goals together!


Here is a great article to read to help you set yourself up for success. Learn about how Habit Loops can change your life to be just what you want it to be!

See you Tuesday night in class and Wednesday for lunch!


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Tuesday, August 19, 2014

Are you training your kids to struggle with their weight?

What I notice as the biggest obstacle with those who want to lose weight is that they really don't know how to eat healthy. They don't know how to shop healthy, how to cook healthy, or even that the food they *think* is healthy (fruit snacks, diet soda) is not actually good for them. And when they get to the point where they know they have a problem they don't know where to start because this is the way they've done it their entire lives.

If you are trying to lose weight while the rest of your family eats "normally" it is not only harder for you, it is just laying the foundation for your kids to grow up and be in the same hard spot you are in now. They won't know what to do, how to cook, or where to start. And they and their love ones will panic when their health/life is threatened.

Start now. With school starting everyone is thinking about packing lunches. Try to think of REAL food you can pack, and not a package of fruit snacks, a juice box, chips, and a lunchable. Those are terrible choices on a regular basis and are not teaching your child the necessary habits for a long healthy life. In fact, when you pack their lunches, you could prepare one for yourself to make your own choices through the day better.

Don't worry, this video will make you think but it's not graphic.

Thursday, May 22, 2014

Have a lot of lettuce? Taco Salad Recipe

Here is my awesome Taco Salad Recipe. I am having a lot of this lately because I have a TON of lettuce in my garden. And some of you have a bagful of it. So here's a great way to use it.

Taco salad
about 300 calories per serving.

1 15 oz. can black beans
1 12 oz.  Ortega taco sauce
1/2 c chopped green pepper
1/2 c chopped onion
low-fat sour cream (or see my version below) 
crushed tortilla chips
diced tomato

Brown green pepper and onion in a small amount of olive oil. Add beans and sauce until heated through. Serve over a bed of lettuce. Sprinkle with crushed tortilla chips (not too many!) and top with low-fat sour cream and diced tomatoes. No cheese. You won't miss it because it tastes so good! This is a filling meal and only has about 300 calories!

Now here are all my homemade versions of the above ingredients:

Black beans
Super easy!
Traditional cooking method: Soak 2 cups of dry black beans overnight. The next day, bring to a boil, reduce heat to medium and cover for 2 hours. Add water if needed. You can also cook in a crockpot for 8-10 hours on low. Add 1 1/2 teaspoons salt when beans are tender.

Quick cook method (not what you think!)
Put 2 cups dry black beans AND 1 1/2 teaspoons salt in a dutch oven or large oven safe pot. Preheat oven to 250 degrees. Bring to a boil on the stove. Cover and cook in the oven for 75 minutes (or longer). I often get it started before church and let it keep baking for 3-4 hours. 

Taco sauce
I created this in a pinch when I didn't have Ortega taco sauce, now I use it all the time. Soooo much cheaper.
8 oz. can tomato sauce
1/4 c white vinegar
1 t cumin
1 t chili powder
1 t onion powder
1 t garlic powder
1/2 t pepper
1/2 t salt
Mix all ingredients in a jar.

Sour "cream"
No need to hold back with this. Has 15 calories and 2 grams of protein per tablespoon. And it tastes REAL. So much better than plain yogurt.
8 oz. 2% cottage cheese
1/2 c buttermilk (the real stuff, no substitutes on this)

Blend in a blender until smooth. Use more or less buttermilk to make it thinner or thicker.

Tuesday, May 13, 2014

Yummy new recipe: Overnight Oats

This is a basic recipe that you can add lots of things to. Try it with fresh fruit or berries. I love it with a little toasted slivered almonds.

Overnight Oats
I love this when the weather starts to warm up or I just want something cool
1/4 cup quick oats
1/4 cup water
1/2 cup vanilla coconut milk (or milk of your choice)
1/2 t chia seeds (optional)
dash of salt
dash of nutmeg
slivered almonds, toasted in a dry skillet

Put all ingredients in a jar or covered container in the fridge overnight. Add some toasted slivered almonds for a little extra flavor and crunch. I use the vanilla flavored milk which is slightly sweet. If you use unflavored milk you can add a little vanilla and sweetener of your choice (brown sugar, stevia, honey). But go easy. Try it without. It's not that bad!

Wednesday, February 19, 2014

Time will pass before you know it. What will you DO with it?

I loved this video. She is determined! The time between now and when the Rec opens again is going to pass no matter what. What condition will YOU be in? Cross-training is an important element to fitness. Find at least one new routine you can go to for variety.


Thursday, January 23, 2014

How to make the most of your Zumba Workout

Here is a great article with a few great tips on getting a good workout in Zumba. I show you what to do. YOU decide how intense you want it to be.

(But seriously, wear more than the woman in this picture is wearing. When things start moving, dressing like this could get dangerous.)


Monday, December 30, 2013

Making Resolutions?

If you've been in my class for awhile you know I'm a proponent of realistic goals. New Year's is typical a time when we can have bigger dreams than usual. It's all good unless we are actually setting ourselves up for failure. Read this past post about what kind of goals are the best.

I do get excited for January! The gym is full of energy and enthusiasm and I LOVE IT! If you are coming to Zumba for the first time it is the best decision you'll make for your health and wellbeing. We have such a great group of people, you're going to have the BEST TIME! It's about so much more than just physical fitness!

Monday, December 9, 2013

Shhhut Down the Fat Talk

We are hurting ourselves and others when we talk badly about our bodies. Our friends are listening. Our children are listening. You've heard me say all this before. Love this video that illustrates it.

Tuesday, November 26, 2013

Let's get Ready for the New Year...

…and all those new friends we're going to make.

I'm thinking ahead to January and the influx of new class members. I want to make it a positive experience for newcomers. Can you help me out by taking a quick survey about your first experience with Zumba? Even if you don't come to class anymore I'd appreciate your input. Thanks!


Tuesday, October 22, 2013

Pumpkin Chocolate Banana Cinnamon Protein Shake

Mmmm... Strange how cinnamon adds such a creamy, warm flavor to things. This was SOooo good. Enjoy!

1 banana
8-9 ice cubes
1/4 c oats
1/3 c pumpkin puree (I don't know, it was two big spoonfuls)
1 scoop chocolate protein powder
1 teaspoon cinnamon
1 tablespoon cocoa
8-10 drops stevia or one teeny scoop dry stevia

Blend in blender. Drink. Mmmm.

Thursday, July 18, 2013

Drops of Awesome!

We sweat huge drops of AWESOME in our classes. Now read about all the other things you do that are awesome! This is an essay that could change your life. I believe you'll feel happier about who you are after reading it.