Green Drinks!

I was asked by a few people on instagram for some green drink recipes.  I am not a recipe person.  I use a recipe as a jumping off point.  Also, my green drinks are not smoothies, not necessarily a meal replacement, and are not JUICE.  I use them as a quick, easy way to consume lots of veggies.  I mostly use spinach (approx 4-6 cups) as my base.  It is a nutrient dense green, and i personally crave it.  I always keep ginger root in the freezer so i peel off a few slivers or chunk, and I then add whatever we have on hand, carrots, a celery stalk, several grape tomatoes, broccoli, cauliflower, peppers, etc.  Then i choose one fruit.  Pineapple is my fave, but you can do half of an apple, a handful of berries, half of a banana, an orange, etc.  The possibilities are infinite.  I add 3-4 ice cubes, about 1/4 cup of water and then blend.  Mint is a delicious thing to add, just a few leaves and it makes it very refreshing. Very rarely will i add plain yogurt.  I try to keep mine low in calories.  You may add protein or peanut butter to yours if you intend to use it as a meal replacement.  The piece of fruit makes it sweet and taste like a treat.  Sometimes the color is atrocious, but they always taste delicious!  You can play around with adding cinnamon, nutmeg, basil, etc.  Also, if you want it creamier with out adding dairy, you can add half of an avocado.  This makes it smooth and a bit thicker/richer.

In full disclosure, i do not do a green drink every day, but try to have at least several per week.  I tend to go back and forth from protein shake and green drink.  I do notice, however, that when i am consuming them regularly, i don't hit the afternoon slump and it helps curb cravings etc.  You can add seeds, and oils etc.  I personally don't like seeds/nuts, but i have added flaxseed oil to mine, here and there and it is an easy way to consume it.  Also, I have a vitamix.  I think it is one of my most favorite kitchen gadgets.  There are no funky lumps or chunks.  I also like blending vs. juicing because you are still consuming the fiber, not just sugars.  I know some blenders won't blend certain items so use caution!

Do you have any unique items you add to yours?

Weekends are not for falling off track!

The weekend is here!  Any fun plans?  I am all for changing up the routine on the weekend, but that doesn't mean falling off the workout/clean eating wagon.  Maybe try a class that you can't make it to during the week? Or stream a new workout.  And just because it is the weekend, that doesn't mean you should stop food logging or being mindful about what you are eating (and drinking!).  Also, don't forget to plan and prep meals for the week ahead.  You want to set yourself up for success.  

Are weekends harder or easier than mid week for you to stay on task?  Or are you a weekend warrior and do double duty workouts on the weekends and slack off during the week?  Are you a plank-a-day'er? do you continue this on the weekends?  

If you you have an event where you know you will be consuming more than normal, try to eat a salad before heading out, drink lots of water, and that day beef up your workout (go longer/increase intensity)  I know you can't out exercise a bad diet, but calories in vs calories out and every bit helps.  Plus, when you have worked hard, maybe you won't want to negate that and you will make smart choices.  

monday motivation

yes yes mondays are tough, if you are a mon-thur/fri worker... but it is so important to not miss a monday workout.  It sets the tone for the rest of the week.  Even if you are dragging, do a plank until failure, wall sit until failure and 15 pushups.  At least it is something!  Also getting the blood circulating can help pep you up so if you are dragging do some air squats, jumping jacks, lunge dips, desk pushups, just MOVE!!!  This is all the more important if you have a desk/sedentary job.  set a timer on computer/phone/watch for every 20-60 min and perform 20 air squats, 10 lunges per leg and 10 plies.  Also check in with your posture frequently: shoulders back and down, head right over shoulders, not protracting forward, breathing through navel, pulling that belly button in on each exhale, and squeezing through ribs as you exhale (imagine an accordion). These mini workouts can really add up and get you through your monday!

injured, but not sidelined!

So, I have been struggling with my hamstring having this adhesion or whatever is going on at the attachment.  It, however, hasn't really derailed me.  I can do all body weight exercises, run, bike, pilates, etc.  It is when i attempt heavy weights that i notice the imbalance.  I can use dumbbells just fine, however due to my wimpy arms, i only use up to 15 then i switch to bar or the machines. (more than 15 and my elbows and shoulders are too taxed).  i have been rehabbing the ham with relative success, not worsening, and slowly improving.  Yippee!

Until the other day...

I somehow pulled an abdominal muscle.  At first they thought pelvic floor, but now as it heals i am thinking psoas.  It was sudden and i was not able to even stand up straight.  Then every other muscle cramped and my left leg had no strength or sensation (nerve impinged by cramping muscles). It  is definitely improving each day, however I can barely raise arms overhead and even lifting my legs hurts, especially the left.  grrrrrrrrrrrr!  On top of this lack of mobility, i purchased a new reformer for the studio and am really looking forward to using it!  But i have been walking every day and doing LOTS of stretching.  and since my activity and intensity has been reduced, i am watching my intake.  I really believe you can maintain during the healing process.  It just takes diligence.  I was able to do a lot of floor exercises this am too.  There is always something you can do, even if that something is simply eating clean.

I am very thankful for the fundamental pilates exercises.  They are subtle, but effective, and more importantly, doable.  i NEED exercise for my mental health more than anything, and usually i crave the intensity, but i am thankful i can at least walk and do the basics.