March 4, 2014

Frozen Raspberry Yogurt Bars

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The recipe for Frozen Berry Yogurt Bars was originally discovered on Move Nourish Believe.  I made a few minor adjustments to appease my taste buds and am very pleased with how they turned out.

The base layer consists of heart healthy macadamia nuts and almonds.  Macadamias are a rich source of Vitamin A, iron, protein and folates. Almonds are rich in vitamins, minerals, protein, healthy fats and antioxidants.

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Add in the sweetness of coconut, honey and vanilla extract and you have a base layer that is yummy enough to eat alone.

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Each layer is made and frozen in stages.  After the first layer is blended together and packed into a 9×13 it goes in the freezer for roughly 30 minutes.

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The second layer consists of plain Greek Yogurt (I used Chobani), honey, vanilla extract and a little bit of powdered sugar to help hold the filling together (and add a little bit of sweet).

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After the filling is spread evenly across the base layer, back in the freezer it goes for an hour, or until the filling is solid and won’t break apart when layering the raspberry mixture.   Don’t forget to reserve 4 Tbsp. of the yogurt mix.  You will use this in the top layer.

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The last layer consists of raspberries and yogurt blended together in the food processor until smooth.  It was very hard not to eat this by the spoonful.  I love all things raspberry.  In this recipe I used frozen berries that I let sit and thaw on the counter while I put together each layer.  You can use fresh if you so choose.

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Evenly and carefully spread the raspberry mixture over the filling and place back in the freezer until set.

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It is important to make sure the bars are completely frozen before cutting into them.  Keep frozen until 5-10 minutes before serving.  Keep stored in freezer.

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Frozen Raspberry Yogurt Bars

Cheers!

March 3, 2014

Insanity Certification- What to Expect

Insanity

The name says it all!

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It’s INSANE!

And I am officially Certified.

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Me with the adorable Katy Meuer: Beachbody Master Trainer Extraordinaire

The Insanity Class format is the newest certification for Beachbody and is becoming a HOT commodity in gyms all over.   Most people have heard of the Insanity DVD program, but have you taken a LIVE class?

I was lucky enough (or crazy enough) to participate and pass the day long Certification in February!

And I am excited to announce that I will begin offering the classes in April!  Can’t wait!

In the meantime, I wanted to give you a glimpse into what it takes to become:

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Cost/Registration

Visit the Insanity Certification webpage and find a location near you.  The cost is $249 plus tax for the day long certification.   If you are a Beachbody Coach, you save 10%.

The Morning Lecture

Upon arrival you will meet the Master Trainer, sign a waiver and receive the  Course Manual.

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After the initial greeting you will be left with around 10-15 minutes of down time while the rest of the group signs in, allowing some time to make quick friends before the morning lecture begins. (I sat down and met, Rona, who happens to live in the Ozarks and knows one of my good college friends, Amanda.  Small world people!! Rona owns her own Fitness Studio).

The morning session lasts around 1.5-2 hours and the Master Trainer will cover:

  • Insanity Certification Overview
  • Insanity Group Exercise Format
  • Interval Training & Exercise Intensity – HIIT, Max Interval Training, Karvonen Method, MHR
  • The Kinetic Chain – Anatomy, Physiology, Biomechanics
  • Insanity Exercise Technique

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The Morning Workout

After the lecture the entire group participates in a 50 minute Insanity Class.  It. Was. Awesome!

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Note: Bring an extra outfit.  You will sweat like crazy.  Trust me, you don’t want to sit in those clothes for 5 more hours.

Q and A

After the workout the class is given around an hour for a Q and A session.  During this time we also learned about the PRO Team program, which is necessary if you are going to be instructing Insanity classes.  By joining the PRO team you receive a new DVD Round, bimonthly, that includes:

  • New INSANITY moves, modifications, and progressions
  • Cueing sheet to make the routines easy to follow, plus options to adapt to a 30 minute or 50 minute class
  • A new CD jammed with hot new music

As well as access to:

  • Professionally designed INSANITY Certified business cards, posters, emails you can personalize
  • A featured listing in the INSANITY instructor/trainer finder tool to make it easy for clients to find your program and schedule, and contact you directly

I’ve got mine up and ready to go!!!

Insanity Class List

LUNCH BREAK

Plan on 30-40 minutes for lunch. It is advised that you bring your lunch since the time is fairly short.  A lot of people studied during break as well as networked.

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The Afternoon Lecture

The afternoon consists of more lecture time covering aspects such as:

  • Assessing Students – The Fit Test
  • Class Format
  • Cueing Skills
  • Insanity Instructor Tools

The Afternoon Workout

After lecture, we spent time in small groups, where each person had the opportunity to instruct an entire block.  This allowed time to understand the importance of cueing, how to listen to the music to identify 32 beat counting, identifying the sound effects and how to appropriately transition.

Some individuals had a hard time following the beat of the music and identifying the 8 count/32 count phrasing. This comes naturally to me as I grew up playing instruments and singing (let alone studying music in college).  This is another instance where I am grateful for my music ability.  For others, it just takes time to listen to the cues and understand how to ‘feel’ the beats.

If you have trouble finding and following the beat in music and understanding phrasing, don’t worry.  There are plenty of sound effects in the music that will assist you.  I encourage you to spend time with the music, listening and studying.  It will become second nature to you in no time.

Afternoon Break Fun

During our last break before the written exam, Katy had us perform power jumps and X Jumps for a group photo opportunity.

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The Written Exam

To close out the day you take a written exam.  I believe it consisted of 50 questions (my memory fails me on the exact number).  The test includes all components of each lecture in addition to questions relating to the practical portions.  You must pass with an 80%.

After you are finished with the test, you are free to go!

I walked away that day with a few great workouts under my belt, a new friend in Rona, a fire within me to master all the Advanced levels and a great course manual plus two Insanity Rounds (I received Round 5 at the beginning of the day after I signed my waiver and scored Round 1 after I signed up for the PRO Team online during lunch.  Thanks, Katy!).

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It takes 3-4 weeks to receive the results of the test, of which you will receive via email.  I was stoked when I got my certificate!

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I highly encourage taking this certification if you have ambitions of offering this class!  I have a feeling it is going to be a huge hit!

Now I have four more weeks to make sure I am prepared for this INSANITY!

Cheers!

If interested, here is a video showing an Insanity Certification by the amazing Christine Dwyer.

March 1, 2014

Self-Reflection and The Impact of Achieving Goals

2013 was a very important year for me.

It was my year of change.  My year of setting goals and conquering the heck out of them.  It was my year to truly see what I was capable of achieving.

As I sat here this evening looking ahead at my 2014 goals and what I had set out to accomplish, I was met with a series of doubts.

Admittedly, I have fallen off track on some of my goals for this year.  Lost focus and ambition.  Doubts.  Fears.

As I was sorting through my thoughts, I found myself doing some serious self-reflection.

I started with January 2013.

My first major goal set for 2013 was to complete a half marathon.  What a major goal that was for me.  A non-runner, in all aspects of the word running, to finishing a half-marathon.  I set the standard high and I achieved.

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I realize now how much of an impact accomplishing that ONE goal had on me and how it set into motion all of these other completely incredible events.

I also realize that fear had gripped me for too many years and held me back from making my dreams my reality.

1)  I wanted to step in front of the classroom and teach fitness classes again.

My mind told me I was too chubby.  Who would take me seriously? 

I am too nervous in front of groups of people I don’t know.  I’ll choke.

2) I wanted to complete a Mud Run.

My mind told me that running through mud and water would make my shorts stick to me.  And even worse, that my thighs would make my shorts ride up.  I’d constantly be messing with my clothes!

3) I wanted to become nationally certified again in the fitness industry. 

My mind told me people would judge me.  I don’t look fit enough to lead and inspire others.

4) I wanted to complete a half-marathon

My mind didn’t allow me to tell anyone for weeks for fear that I would fail.

Ugly thoughts.  Very self-deprecating.

Through self-reflection I realize, something changed in me the day I crossed that finish line.

I realized that I was worthy.

I was capable. 

I didn’t have to be first.  I didn’t have to have the ‘perfect’ physique.  I didn’t have to be all these things that had swarmed my head for so long.

I just had to believe in me.

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I made the rest of 2013 my year.  I did things that I had held back on for so long.  I did things for me.  I inspired others and didn’t even know I did.

Mud Run?  Check.

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I completed a 5K with my mom.  She says I inspired her.

When really, she inspired me.

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I became TurboKick Certified

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I was hired at the YMCA and started teaching fitness classes again for the first time since 2006.  I quickly remembered HOW MUCH I loved it.  And missed it.  Why did I ever leave the front of that classroom?

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I started this Blog to share recipes, fitness plans, my inspirations, my fears, my thoughts, my life.

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I became AFAA Nationally Certified

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I let my fears go.

And I let my dreams live.

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Self-Reflection and the Impact of Achieving Goals.

My fears are still there, but I am keeping them in check.

My doubts will continue to fight me…..

but I am going to fight back.

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What are your dreams?  Why are you holding back?

Set a goal.  Any goal.  Achieve it.

You never know what door it will open.

February 24, 2014

You’ve Got Mail

I love getting the mail.

Even if it’s just bills hanging out in that little black box, there is still something exciting about walking to my mailbox and getting mail that was sent just to me.  I know… weird.

But, what’s even better is when there is a box to open!

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Yesterday I received my candle order from San Jacinto Candle based out of Texas. I have talked about these candles before, and I can’t say enough great things about them.   Each candle is made with love as they are hand poured with 100% sparkling palm wax.  And the scents are fantastic!

My favorite scents are Dickens Christmas, Pumpkin Pie Spice and Hot Apple Pie.

This round I ordered Birthday Cake and Creme Brulee.  The hubs thinks the birthday cake smells like Angel Food Cake, which happens to be one of his most favorite desserts. =)  I can’t wait to burn them to see what aroma it produces.

And bonus!  I also received a tart and air freshner to test.  How great is that?

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Did I mention that this company is owned and run by my sweet sister, Missy?  If you have been following me for a while, you probably already know that, but I am proud of her and the products she is producing so of course I have to gloat on her a little more!

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Find San Jacinto Products here:

Facebook

Website

Make sure to order one or two.  You won’t be disappointed.

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So, I have to tell you, I am just shy of 10 weeks from the Lincoln Half Marathon.

10 weeks!!!

YIKES!  Time to start training, for real!   Sunday I was able to get out and run 3 easy miles.

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I haven’t been out to pound the pavement in a VERY long time, and it felt great!   Not to mention, we had just gotten home from a 10 hour car ride.  We spent the weekend with family skiing in Colorado!  SO FUN!  That recap to come soon.

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My training plan isn’t as strict as it should be.  However, between teaching TurboKick 6 times a week, doing Insanity on my own to build up strength and stamina so I can start teaching it in a few weeks, plus working a Full Time job AND teaching Education classes for a University at night, my open times are slim to none.  Clearly.

My training will definitely be weekend warrior style.  Anyone else do that?  Not sure this is the best plan, but I am going to give it a go.  My only goal is to beat last years time of 2:10.  I am determined and competitive enough that I will do it, I have no doubts. 🙂

Speaking of my Education classes… I scheduled their Final Test Review for last night.  I transferred tests questions into a Jeopardy PowerPoint.  Who knew that playing Jeopardy would still be fun for College Juniors as it was when I taught 7th and 8th graders.   Studying made fun!   It’s good for all ages!

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We were taking a mini-break in this photo.  =)

I hope you all had a great Monday and that Tuesday is off to a good start as well.

Cheers!