Are you a weekend warrior, regular exerciser or recreational sport player? Yoga for Fitness and Sport is a workshop designed to help fitness enthusiasts and sport players get the most out of attending yoga classes.Read More
Edmonton’s newest fitness craze, the indoor Fitset Ninja Warriors Course inside of Kingsway Garden Mall.Read More
Fall Intention SettingRead More
3 Perfect Spots to Float Down the River In Edmonton
We recently bought kayaks (If you follow me on Instagram, I'm sure you are already sick of seeing my pictures of it!) I've been getting a lot of questions lately of where to go or how to do it! Realizing not everyone has kayaks or canoes, but float devices seem pretty accessible to most, here is three of the top places to get into the North Saskatchewan River.
These locations are perfect for a float after work one day or you can do an all day trip on a weekend afternoon. Over the course of summer the sun sets anywhere from 10:30pm (June) to 8:25pm (early September)
Terwillegar Dog Park
Bonus to this location: the dogs you get to see and pet along the way. Based at the bottom of Rabbit Hill Road. Park in the parking lot and walk out to ward the water and there is a lot of space to get in from there.
Quesnell Bridge Edmonton
Make you way as if you are heading to Fort Edmonton Park, and before you head into their parking lot, you can park underneath the Quesnell Bridge. There is a bit of beach space, but mostly it's from a concrete pad.
Under Henday between Lessard Drive and Terwillegar Exits
If you park on either side of the Henday at the bridge between Terwillegar and Lessard exits, there are trails that will take you all the way down to the water. You can also park your car at 321 Heath Road and follow the walking path down. This will be a longer walk however.
You can park your cars and/or get out:
- Laurier Park (shorter float)
- Emily Murphy Park (Medium Float)
- Dwson Park (Medium Float)
- Capilano Park (Long Float)
Couple of Tips:
- Pack snacks
- Pack water
- Bring Extra Sunscreen
- If possible, I recommend buying a dry bag like this one from Amazon. Keeps your stuff (including your phone dry) and because it's made for this you can attach it to the side of the float so it doesn't take up float space.
- Grab some friends and tie your rafts together or go in on a big one together!
Wall Climbing at The University Of Alberta
Wall Brawl is a series of wall climbing events being put on by the Climbing Centre at the University of Alberta. All ages and skill levels are welcome to come try out new boulder problems!
The next one is being hosted Friday July 27 6-9:30pm and only costs $20 for the public! $15 for Alumi and current students. Great date night or grab a friend or older kids possibly?
When: Friday July 27th 6-9:30 Pm
Where: University of Alberta Wilson Climbing Centre 8708 114 street
Register here or call 780-492-2231
Mega Bounce Run 2018
Who says kids get to have all the fun? This July the Mega Bounce Run is coming to Edmonton! A fun run with 10 different bouncy obstacles to bounce through, over, under and down!
This race isn't for those looking for best times. Honestly I'm going to sign up and see if I can make it the slowest run possible and enjoy ALLLL the time on the bouncy castles!
You can grab a friend or your kids (yes it's kid friendly) and enjoy a fun time on the bouncy castles! Everyone gets a t shirt and medal to take home afterwards too. Below is the course. I'm looking forward to finding out what "Pillow Land" is!
Where: Capilano Park
When: Saturday July 28 9am- 12 pm. Groups leave the start line every 20 minutes.
Grab your tickets for the event HERE Use The code BITCHIN5K to get 15% off!
Pina Colada Protein Smoothie Recipe
Sometimes a smoothie is a nice refreshing way to get in a meal or a snack in between meals. I am all over the smoothie train especially in the warmer months.
Because I have smoothies so often I like to experiment with them often so I don't get bored. This one is a simple 4 ingredient recipe (that can be easily swapped for rum instead of protein powder, hint hint)
- 1/2 cup frozen pineapple
- 1/4 cup orange juice
- 3/4 cup coconut milk (can be swapped out for other milks)
- 1 scoop vanilla protein powder. (Ive been using this allmax one)
Blend it all up and enjoy. You can add more juice for a thinner smoothie. (or rum ha ha)
CLEANSE /klenz/ - Verb - rid (a person, place or thing) of something seen as unpleasant, unwanted or defiling.
I think we can all agree social media is both amazing and aggravating. It's amazing how we connect with old friends, make new ones, find spouses and hear about the latest news all in a couple of websites. No matter what your "poison" you can find it all on most social media channels.
The problem is when we feel triggered, incompetent, addicted and/or just plain shitty by logging on. Actually the real problem I guess would be logging on and not being completely aware that we are having these feelings. So maybe let's start there.
How you know you need a social media cleanse:
Take some time after logging out of social media maybe once a day or once a week to "check in" with how you feel afterwards. Ask yourself a couple of questions:
- How do I actually feel? Jealous? Inspired? Angry? Annoyed? Connected?
- Was there a specific topic/post that made you feel this way?
- Was there a specific person/group of people that made you feel this way?
After answering these questions you can make a decision from there. Is how you are feeling, a way you want to feel? If the answer is no, maybe it's time to "cleanse".
Schedule Your Cleanse:
Just like you would schedule some sort of food cleanse, schedule your social media one. Especially if you work in an industry that requires you to be on social media. For those that are social media strategist, one day might be all you can plan for example.
In the scheduling of your cleanse think about taking a decent amount of time if you can though. It's interesting to pick up on what fills your time after a couple of days without. I've done anywhere from 3/4 days to over a week. Which seem like online suicide a bit from a blogger/Instagramer's stand point, engagement and all that shit. However like anything else in life. When you take a break from it you become better at and more efficient at it usually. (I actually find myself most inspired right after a social media break.)
Tell bosses/coworkers you will be taking some time away. Schedule posts if you can/need to. Ask for help from others if possible.
For those that are on social media for the fun of it: well I actually recommend NOT announcing the break. You don't need a bunch of comments and even possibly negativity about it right before you log off. Plus, it is so interesting to come back and notice that you probably haven't missed much at all!
During the Cleanse:
If you can, delete the apps from your phone and log off on your computers. This is important. The harder it is to access it, the easier it is to stay away from it. Have you seen the commercials for those snack vaults? Put your favourite snack in there and set a locked timer on it, so you have to wait the days/hours until you get it. I also remember hearing about people freezing their credit cards in blocks of ice so they had to spend so much time getting it out to buy things. These are hilarious and extreme but in reality, if it makes it harder to get at, you are less likely to use it right?
Enjoy your time. Note when you typically grab for your phone to fill your time with social media. Red lights, line ups, bored on the couch, at the park with your kids, at a socially awkward party (see the irony there? lol). Make mental note of when you grab for you phone and how else you spend your time.
After the Cleanse:
Like a bad diet or juice cleanse, after the discomfort, you may actually feel better, but once it's over you can easily go back to your old ways. So here are some tips for mindful social media consumption post cleanse.
- Turn off notifications on apps. This may give you some sort of anxiety, but honestly I haven't had notifications on any of my apps for months. Maybe even closer to a year. Seeing the notifications and messages and all that's going on every second it comes in can be overwhelming.
- Log on with purpose. You purpose might be to kill some time, avoid that socially awkward party, check the latest news, promote something or so on. But log on trying to acknowledge and be mindful of what you are doing.
- Check your emotional state before, during and after. Notice if you log on to kill time and end up feelin inadequate afterwards. Do you log on to you favourite youtube channel to be inspired but end up feeling shitty afterward? Do you log on to Facebook and into a private group of people who uplift you? Make you feel better? Checking in with all these feeling can help us guide us to the last step.
Delete/Unfollow anyone or anything that makes you feel shitty:
Pretty straightforward I think. Forcing ourselves to follow people or look at their shit even though it makes us feel shitty serves nobody. Even the person you are following. Maybe I'm a bit more cut throat but I regularly unfollow friends on Facebook. We are still friends but have so I don't see their updates. I do this when I'm noticing I'm feeling triggered by them. Whatever they are up to or posting about. Then turn back on maybe when you've sorted your own feelings.
This one can be tough especially is it's family or a co-worker you see every day. Facebook easier then other platforms of course. If your business includes following people/business that make you feel this way, be conscious. Mindful of how you are reacting. This alone will help you work through the feelings so much faster.
Personally I log on and feel angry let's say, I seek attention from my husband, connect with loving my children or workout if I'm especially irritated. I know I don't have to like everyone and they don't have to like me, so I connect with those I do. And that's okay.
How do you take care of yourself in regard to social media? What do you struggle with? Let's chat it out.
Anti Inflammatory Tumeric Mylk Recipe
If you follow along on Instagram you'll know I'm totally into studying Ayurveda. It's basically a very old traditional Indian style of medicine, using herbs and food and oils and practices to heal. I've been studying holistic nutrition methods for years as well. One of the big things I noticed as a cross over between the two is that they are both big on anti-inflammatories AND they both love ginger and tumeric as a key anti-inflammatory.
I've been playing around with making Chai and even this yummy Digestive Tea for a long time, and I stepped up the game with this yummy Tumeric Mylk Recipe.
Why "Mylk"? Well because its just a way of identifying that is milk from a non animal source. I used coconut milk, but almond milk, soy milk or even regular milk would work here.
Additionally, don't worry about the spices being fresh or already ground in your cupboard. I like to have the whole spice and grind them myself, it's like a little ritual for me.
- 1 cup of chosen milk or mylk.
- tsp nutmeg
- tsp tumeric
- tsp cardamom (this is what makes a good chai for me personally!)
- 1 stick of cinnamon (or 1 tsp cinnamon)
- 2-3 pieces of star anise (or 1 tsp)
- 1 tbsp grated fresh ginger (or powdered)
- Put everything into a pot and let simmer 5-8 minutes.
- Strain in to a mug with a fine mesh strainer.
Seriously it is THAT simple.
What better way to start a Saturday then to Yoga + Brunch?
Join us for an all levels 60 minute sweet yoga flow class, led by Jennifer Neilson, followed by Bruch afterwards. The Yoga class is about waking up on a Saturday Morning and moving your body in a way that feels good to you. We will move, breathe, laugh a little and end in a sweet chill savansana before moving on with our day.
Then enjoy your included Brunch, Mimosa, Coffee + Tea and community at Central Social Hall downtown Edmonton.
What to expect:
8:00am doors open | 8:30-9:30am Yoga Practice | 930am - Freshen up + Brunch
- Bring your Yoga Mat + water bottle for the practice
- All Levels Sweet Flow inspired Practice
- A small break after practice so you can spruce up
- Brunch and time to connect after
-Ticket price includes your morning Yoga Practice, First Mimosa, Brunch item of your choice, coffee + tea.
Get your tickets here: Yoga + Brunch
For those of you that read my recent post about How I Got My Fitness Motivation Back, you would have read that I am now training for the Spartan Trifecta races this year. Which means.... lots of extra running.
I used to love running a lot and gave it a break to try different things. Now I'm back, but my body is a bit older and needs more support and love.
I started using the Body Helix knee compression sleeve on longer run days for some extra support on my right knee. My right knee over lots of running (and some aging) seems to seize up a bit sometimes after runs or hurts while I am running. The support from the knee brace has been helping this pain and seizing. So I am able to run longer and with less pain!
So I've teamed up with Body Helix to giveaway a knee brace! You have THREE ways to enter!
- Comment below with your sport/workout of choice. What do you love and why would the knee brace support that?
- Head over to Instagram. Follow Bitchinhousewife and Body Helix and tag a friend in the post.
- Head over to my Facebook page and do the same!
No get out there!
It's funny, because up until a few-ish years ago I never thought of myself as am athletic person. Looking back I realized that maybe I always was. I loved playing sports, skipping rope and even was part of the running club in elementary. Maybe I wasn't so much in Junior High and High School but afterwards I would have spurts on and off with the gym and sports. I tried yoga for the first time 12 years ago and was a maniac about going for years. 5 years ago I completed a half marathon while 7 weeks pregnant with my second child. After she was born I was heavy into weightlifting and did a bikini competition. I think I have loved exercise, sports and working out my whole life. As long as I'm enjoying myself.
Two years ago our lives changed dramatically. My husband was laid off from a job that we never saw coming. In the middle of a terrible recession, just 6 months after buying a new house. We of course went into scramble mode. We were both exhausted from working our tails off. I was teaching lots of yoga and tons of hard on my body fitness classes. Yes I was still keep active, but at this point it was about survival, not fun.
Forward to a little more steady life a year later, I had surgery for my Endometriosis. A disease that causes awful and random pain in my abdomen, low back and pelvis. Working out hurt. And on top of that during my surgery, my tubes were removed, causing crazy hormone changes. I was a hot mess mentally and physically.
I have felt in a slump. For the better part of two years. Which is super frustrating as someone who loves fitness. As someone who's body has done and once was capable of great things.
I've spent some time sitting in thought about why I'm missing the pleasure from exercise. And here are the questions I've asked myself in order to arrive at where I am now.
- WHY? Why do you want to exercise? This is a very personal question. It can be for improvement of health issues, weight loss, time to yourself or anything really. Know that the answer to this is NOT wrong. It's okay to want what you want.
- WHAT? What do I want to achieve? For me I thrive on a end goal challenge. Something that scares me a little. This year I have decided I want to do the Spartan Trifecta. You may have a weight loss goal number, a certain amount of hours a week you want to yourself, learning how to do a pull up, reducing or eliminating medications (please work with your doctor). A specific goal is helpful to "keep your eyes on the prize".
- HOW DO I FEEL? Ahhhhh the one question I feel that is skirted a lot in the fitness industry. Take some time to journal or think about this one. And often. How do you feel about exercise? How do I want to feel? How do I feel about myself/my body? How does the answer to that positively or negatively impact you? How do you feel in the process? Maybe take some time to notice if some goal are motivated by shame or someone else's expectation of you. This alone is likely not a good motivator. It has to come from a place of you wanting to do good for yourself.
- WHEN? When will you start? When do you want to complete your goal? Remember to be realistic and allow for set backs. They happen. Trust ME!
- WHO? Who do I need to support me? Let spouses, friends and family know of some of your plans. More often then not I find most are ready to cheer us on. Sometimes there are those that aren't. That's okay. I find journaling helpful. Writing down accomplishments along the way. "Jen you are a badass! You finally were able to do......." Be your own cheerleader!
After all of these questions. I leap.
It doesn't have to be perfect.
It doesn't have to exactly as you planned.
It CAN be fun. It SHOULD be fun. Try different things. Different classes, studios, music, friends, trainers and so on. Rather then it being this awful thing you MUST do, it can be a fun thing you LOVE to do.
This is my motivation. I have goal. Because personally I do very well with scary goals. Just thinking of the Spartan Beast gives me a little butterfly in my stomach. The workouts aren't what I've done the past 4 years. It's new and different and fun. And I've now told the world (okay just my readers and close friends at least) that I'm doing it and need their support. This all makes the 5:45 am alarm clock not AS grueling. I look forward to the next time I run. I compete with myself to jump higher and be even better then yesterday.
Because it's about me. Not anyone else.
And that's how I got my fitness motivation back.
Healthy Holiday Recipe!
Don't get me wrong I LOVE indulging in the Holiday yumminess, but I like to balance it out with some of the healthier things too. So I thought I would put together some of my Organic Box ingredients for a lovely Rosemary Goat Cheese Quiche.
I love quiches because they are relatively easy to make and are a pretty balanced meal nutritionally. The eggs give it a great source of protein, cheese adding healthy fats, pis crust for energy from the carbohydrates and of course you get your veggies thrown in too!
They taste delicious fresh from the oven or the next day cold or warmed up! Perfect for Holiday potluck parties or lunch for work!
Ingredients (makes 2 quiches):
- 2 pie crusts. I buy them premade but you can also make them yourself!
- 12 eggs
- 2 handfuls of spinach.
- 1 handful of grape tomatoes
- half an onion
- 2 cloves of garlic
- 1 tsp olive oil
- 1 tbsp rosemary
- 2 tbsp goat cheese
- salt and pepper to taste
Lets make Quiche!
- Preheat he oven to 350 degrees.
- Pre bake the pie shells for 5-8 minutes. This helps the bottom be crispy under the egg mixture.
- Turn on a pan to medium heat with olive oil. saute onions and garlic until onions are soft.
- Chop up rosemary, spinach and tomato.
- Toss veggies, eggs, onion and garlic into a bowl. Mix really well.
- Add egg mixture into two pie shells.
- Add crumbled goat cheese into the pies.
- Bake 30-35 minutes. You may need longer, a good way to tell is the center doesn't jiggle when moved a bit and there is some browning on top.
TIP: If you want to take down the fat content a bit you can replace half the eggs with egg whites! for every egg replaced, use to egg whites.
Also get $20 off your first order at The Organic Box using the code "OrganicBunch20"
A little while ago I was working with Ford Canada on their Bliss Behind The Wheel, Ford Wellness campaign here in Edmonton. Helping drivers de-stress and find a bit of wellness behind the wheel.
I love this initiative, because in our busy every day lives it can seem daunting to add ANOTHER thing to our to do lists. Of course I'm all for going to a yoga or meditation class, but sometimes there aren't enough hours in the day.
Additionally we live in a world that has so many demands on us. We are constantly being pulled in a million directions and this adds stress to our minds and bodies like never before. Unfortunately our bodies haven't caught up to technology advances yet and don't really recognize the difference between stress of a job, friend or traffic in comparison to life threatening situations like a bear chasing us. All this stress, all the time can have a toll on our health.
So, I came up with a few tips you can use in the car to help a bit. You are already in the car, so it;s not adding to your schedule any! Some of them are light stretches and the main one is calming the body with breath. This breath can help our bodies relax and send signals to the brain to calm down.
So let's start with before we drive:
- Sit up nice and tall in your seat. imagine reaching the crown of your head to the roof. Put your hands on the steering wheel. Take a big inhale as you push your chest toward the front of the car and then as you exhale round your back, tuck your chin and look to your belly button. Repeat 2-4 times.
- Next sit up tall again. Take a big inhale and as you exhale twist to your left. Look over your left shoulder and hold for 2-4 breaths. Repeat on the other side.
No only do these two stretches help you connect with your body and de-stress through breathing, but it's also stretching lightly to help you shoulder check and see better.
Next, during the drive, while stopped at red lights:
- Put your hands on you stomach. Take a big inhale, let the belly expand with the air, and as you exhale actively pull the belly button in. Repeat 2-4 breaths.
- This breath uses the diaphragm to breathe, which massages a nerve that connects to the "restore and calming" center of the brain.
- Keep eyes open for safety and keep the breath slow so not to get dizzy. Safety is of course number 1 priority.
This breath can be done as driving to, with the hands remaining on the streering wheel. When you feel overwhelmed by traffic possibly, find a breath or two, allowing the exhale to come from the mouth, maybe even a sigh sound. This is very soothing an calming.
Once you've arrived at your destination:
- Sit up tall. Inhale as you draw your shoulder towards your ears, exhale as you push your shoulders back and down away from the ears. Repeat 2-4 times. Notice the softening sensation in the neck and shoulders.
- Sitting up tall, take your left ear to your left shoulder and hold for the stretch 1-3 breaths. Repeat on the other side.
During the drive tension can be created in the neck and shoulders. Whether it be from traffic, road conditions or anything happening in the car. allow a few breaths here to release the tension before going on to your destination to start from a place of calm.
Leave a little bit of time in your travels. Rushing will only create more tension and stress.
- Take advantage of the car features to help you out. Use the Ford sync for hands free control of music, destinations and phone calls and my personal favourite... heated seats... ha ha
What is floating you ask? This recent trend is gaining popularity and for good reason. It is suuuuper relaxing and in my opinion, one of the ultimate self care "me" times.
This past weekend I had the opportunity to go check out the Float House Edmonton. It was basically pure bliss. But before we get into my review of the Float House, first let's chat about what floating is.
What is a float tank?
Basically it's a tank you lie in with a high salt water content so that you actually float in the water without effort. The tank is enclosed to block out noise, light and basically most sensory stimulation. It's sometimes called a sensory deprivation tank.
What's the point?
By removing the stimulus of noise, light, draft etc the body can go into a deeper state of relaxation and/or meditation.
What if I'm claustrophobic?
This is a REAL question. I 100% have claustrophobia issues. about 5/6 years ago I had my first experience in a tank and it wasn't too bad (I had already done lots of work on my claustrophobia), but I was able to keep the door of the tank open to ease my anxiety. That said the tank I was in was on the smaller side so I found myself not completely relaxed. Personally at Float House Edmonton in particular their tanks are so big that I was completely comfortable and even closed the door all the way .
What do you in there the whole time?
Well, whatever you want to do I guess. Dominic did a great job of explaining some things about being in the tank. He suggested some things like playing in the space a bit, ways to find comfort, doing a body scan or meditation. I personally found it comforting to play around with my positioning a bit, make waves in the water and feel around the walls a bit before coming into a settled position. The great part is that whenever you feel ready you can leave. The tank is in it's pwn room and you can get out and shower whenever you feel you are ready too.
What are the benefits of floating?
There are tons! I go for the relaxation and meditation. But check out the Float Houses #WhyWeFloat page for the best resource on this subject.
So about Float House.
I love the vibe in there. Located just off Whyte Ave it's amazing to come off a busy street into the chill setting. The space is very clean, relaxed and inviting. Sitting down with Dominic, he helped put me at ease about the process, giving me a lot of good tips.
The room itself is beautiful. A private shower in the room, just outside the tank. It makes it easier to have a cleansing shower before the float and a nice warm shower upon stepping out. There is a few lighting options. You can choose total darkness, which sets on a timer. You set it to total dark and it gives you time to get into the tank and settle before it goes all dark. Additionally you can choose more light or a little bit of light. There are a couple of small holes in the ceiling of the tank that let in the smallest amount of the room light. I chose this option to help keep me oriented.
The tank itself is really large. I'm 5'2" and had lots of space to bounce back and forth from foot to head. Additionally height wise I'm pretty sure I could actually stand up in the tank. So It felt more like floating in a room then a tub.
One of the best parts however is the post float. There is this beautiful room where they encourage you to sit and have some tea, or maybe read, write or reflect. I had a beautiful conversation with Dominic and another floater afterwards. It was like hanging out with long time friends.
Overall, I really love this place. Personally every Sunday I have a morning bath and I think I will be replacing that time once a month with a float.
Have you ever floated?
It's cold and rainy (actually even some snow!) here and it's a stay inside and be warm and cozy day!
Sooooo... it's perfect tomato soup time, especially since you likely don't have to go to the grocery store to get any ingredients. Super simple, super yummy.
- 1 can of crushed tomatoes (or just smash up some actual tomatoes)
- 1 cup of broth (chicken or vegetable)
- 1 tbsp of basil. I used some dried stuff from my garden, fresh is great too.
- 1 cup of milk
- salt and pepper to taste
- Throw it all in a pot and let simmer for about 20-30 minutes. Canned tomatoes will need a longer cooking time to get the tin flavour out.
- Once simmered and reduced a bit, blend it to get a smooth texture. I used my hand immersion blender, but especially if you have a fancy big blender it would work too!
I'm curious how you eat your tomato soup? Here I've got a few croutons, sometimes I like to add cheese and almost always serve it with a grilled cheese sandwich!
Jen The Bitchin' Housewife
Looking for a fun challenging fitness race in support of a good cause? Steps For A Cure is definitely a unique fitness fundraiser.
This race is not just for the runners but the stair climbers too. A race where athletes with go up and down the Wolf Willow stairs, run over to the Rio Terrace stairs and back again, seeing how many sets can be done in one hour!
K4 Financial is hosting this race in efforts to raise money for the Alberta Cancer Foundation, in support of Kent's father that passed away from Cancer 10 years ago. At the top of the Wolf Willow stairs is a bench with Kent's Dad's name on it, so it;s fitting the race is here.
K4 Financial will be donating $100 per lap for the top man and woman to compete as well. So double the motivation.
Come out September 24th and challenge yourself with this fun and challenging fundraiser. The race cost is only a small $25, half at least of what most races are!
I ordered a bunch of broccoli from The Organic Box and it had been sitting in the fridge for a bit. (I'm starting to realize this is how most of my recipes start). So, I had the broccoli and rather then my usual boil/steam I wanted to do something different. I also may not have wanted the effort of having to cook it........
Most broccoli salad recipes I noticed had mayo, which I am personally not a huge fan off so I swapped the mayo out for avocado and I think it turned out pretty yummy, AND healthy. The lime adds a bit of zing to the flavor but the citric acid in it also helps keep the avocado from going brown, especially since the longer this is left the softer the broccoli becomes and personally I like better.
- head of broccoli
- 1 avocado
- quarter of a red onion chopped fine
- cup of chopped grape tomato
- juice of half a lime
- 1 tsp garlic powder
- salt and pepper to taste.
As I write out the ingredients I realize it's actually like quacamole with broccoli and I wonder why I've never thought of that before!
- Finely chop the broccoli down. I used just the head and kept the stems out mostly.
- Chop onions and tomato and add to the bowl.
- In a separate bowl add avocado, lime, garlic powder and salt and pepper.
- Mix the avocado mixture in with the broccoli, tomato and onion.
- I like allowing a bit of rest time to let the broccoli soften but it can be eaten right away as well.
Get $20 off your first order of $50 or more from The Organic Box using the code ORGANICBUNCH20.
Outdoor Stairs Workout
Nice warm weather calls us to places like city stairs for workouts. Stairs are a great workout cardiovascularly and for the the butt and legs. Add a little bit of upper body work and you've got your full body workout in!
Walk up the stairs for the first set. Reaching the top you can do a few stretches if you;d like before coming back down
- Pick up the pace a bit (if you can) going up the stairs.
- At the top do 10 Tricep Dips. Can be done off a bench, rock, top stairs or from the ground.
- walk down the stairs.
- At the bottom for 10 push ups. Can be done from the ground and feet, ground and knees, of off the last few steps.
Third Set +
For the third set up to as many as you can do, repeat steps for the second set, just adding a bit more speed either up and/or down.
- Bring a small rock from the bottom of the stairs up each time you do a set to keep track of how many you have done.
- Set goals for the amount of sets you want to do. Maybe each week you add a set.
- Set time goals for how quickly you complete sets or workouts.
- Increase the reps of the push ups and/or tricep dips occasionally to 12 or 15+.
I mostly eat Kale in raw form in a salad, but I might have left it in the fridge a tad too long and it lost some of it's crispiness, so I thought I would cook it up. Since I didn't leave it to cook to long, it still have some texture to it, because I HATE soggy greens!
- Bundle of kale. I get mine organic from The Organic Box.
- 2 tbsp olive oil
- 2 cloves of garlic
- pinch of chili flakes
- salt and pepper
- Parmesan Cheese (optional)
- Heat the oil in a pan on medium.
- Rough chop the kale, leaving the stems in. Leaving the stems in will add more crunchiness if you like more texture like me.
- Toss the kale and garlic into pan and mix around to get well coated with the olive oil. I may have also added a touch more oil then the 2 tbsp listed above.
- Cook until warm but still slightly crunchy. Each type of kale will take a different amount of time, also depending on the texture you like. Here I have dinosaur kale (also known as black kale).
- The last minute of cooking add the chili pepper flakes. Of course adding to the heat you like. Remember with chili flakes a little can go a long way!
- Add salt and pepper to tasting and remove from the pan.
- Top with Parmesan cheese and serve and eat right away.
Nutritional Information about Kale
- One cup of kale has 70% of the recommended daily intake of vitamin C!
- Minerals include: Copper, Iron and Calcium
- Vitamins include: B1, B2 and E
- High in chlorophyll, carotenes, beta-carotene, lutein and zeaxanthin.