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SMASH!

-via Lydia M., AbsoluteFITness Challege 2.0 participant

Sometimes the most fun things are also really beneficial, fitness-wise.

Here’s a slo-mo video of me smashing the 20-lb smashball — I only did it once for the camera, but Marie had us doing it over and over for 50 seconds at a time in last Tuesday’s AbsoluteFIT class, and BOY does that work out both your core and your aggression!

-Lydia


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5 Easy Tips to Make Your Green Smoothies Better

Adapted from simplegreensmoothies.com

1) Blend in stages to avoid leafy chunks. [I personally think this one is the most important!] Chewing your green smoothie is no fun! To get a “smooth” green smoothie experience, blend up your leafy greens and liquid-base first. Then add your remaining fruits and blend again.

2) Follow the 60/40 formula. When you’re making your first few green smoothies, don’t just throw things in the blender. Chances are, it’ll taste nasty if you wing it right out of the gate. Use the 60% fruit/40% greens rule.  Add chia seeds and/or some protein powder to round out your 60/40 formula, and voila! You’ve just created the perfect meal.

3) Freeze your fruits & forego the ice. Want your green smoothie to be extra chilly? Freeze your favorite fruits like ripe bananas, grapes, pineapple or berries. This is also a great way to not waste ripe fruits (like those brown bananas on your counter). You can also freeze your leafy greens in a freezer-safe bag. Just make sure to add your frozen greens straight to the blender (don’t defrost these fragile lil’ guys).

4) Avoid juices and artificial sweetners. Add naturally sweet fruits to any smoothie that tastes bitter or a bit too “green.” By sticking with naturally sweet fruits like bananas, mango, apples, pears or pitted date, we can easily avoid artificial sweeteners and processed sugars. The healthiest bases use filtered water or your favorite milk substitute.

5) Make smoothies ahead for the perfect fast food. Life can get crazy busy— especially in the morning. That’s why we think green smoothies are the healthiest fast food for people who are constantly on the go. You can prep your green smoothies and blend the night before and store it in your fridge (up to 2 days). Use an airtight lid to limit oxidation and keep it as fresh as possible. When ready to drink, give it a good shake before you open.

Daily Burn has some great GREEN smoothies that you can try at home.

http://www.avac.us


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A Tale of Two Quizzes

Turns out, “I eat pretty healthy” is just, like, my opinion, man. 

At the beginning of the AbsoluteFIT Challenge 2.0, we were all asked to complete two quizzes — one about our physical activity, and one about our nutrition situation. I thought I was a pretty healthy eater, in general, in that I don’t eat a lot of junk and I do hit most of the major food groups most of the time. But get a load of these:

See, I’m doing great with the exercise — yay me! But as you can see, I am woefully inadequate in the nutrition department. I don’t eat nearly enough vegetables, my plate doesn’t have enough color, I eat too much processed food. A person could despair of this, or — a person could take copious notes at the nutrition session led by AVAC’s own Laura Hsu, and put the things they learned into practice.

And that’s what I’ve started to do — I’m eating fruit three times a day, I have a crisper full of things like carrots and spinach and cabbage (which, yes, I’m incorporating into my diet), I’ve cut way back on sugar, I’m vindicated in my love of pickled and fermented foods (Laura says they’re good for your gut) … it’s a work in progress that’s definitely working, and I have the support I need to keep learning how to do this better.

What are your challenges? How are you working to get more nutrition into your life?

—Lydia M. 

www.avac.us

 


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A Challenging Week, Indeed!

via – Lydia M., AbsoluteFIT Challenge 2.0 Participant

I’ve eaten more spinach this week than in the last year. You?  

   

AbsoluteFITness Challenge 2.0 Update:

OK, first the good news:

  • One week in, the needle has already moved on the scale.
  • I am pleasantly sore from all the workouts.
  • I wouldn’t say I have more energy yet, but I’m sleeping better.
  • I have a sense of accomplishment, and it really feels good!
  • The teamwork among my fellow challenge participants is awesome and makes things so much fun; I never knew it would make this much difference, but it does!

Now the not so good news: I AM SO TIRED OF TRACKING MY FOOD ALREADY.

I am glad that this challenge is for 28 days, which I’m hoping is enough time to change my routines and make a habit of this, because right now? I just … do not like doing that. But it’s the only thing that keeps me honest: Why didn’t I have a second beer the other night? Because I’d have to put it in the tracker. Booooooo.

Challengers and anyone else working toward a goal: How are you doing?

—Lydia 


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Gotta Start Somewhere

via – Lydia M., AVAC AbsoluteFIT Contributor

We’re doing the AbsoluteFIT challenge 2.0!

Friday night, we got together in the Cafe: a group of the people who are doing the AbsoluteFIT challenge. We learned what to expect, we got some kickoff advice and some schwag, and we got to meet our fellow challengers.

Each of us has our reasons — and I’ll be telling others’ stories in addition to my own. Each of us has our goals; mine include major changes in my nutrition situation. Each of us will be going for a personal best.

And me?
I’m gonna be writing about it, every step of the way, starting with … this: 

Work with me, people. And if you’re doing the challenge, share your thoughts — we can all do better if we work together!!

—Lydia M. 

www.avac.us


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It’s a Great Time to do the ‘D’

Continuing on in our regular series “The Vail Blog” – A monthly discussion on the “ABC’s” of discipline in health, fitness and wellness.

via – Jackie Vail, Personal Trainer, Team AVAC®

jackie-vailThe Vail Blog – “D”

When creating a diet plan, we can learn a lot from the letter D. From dried fruit and nuts to vitamin D, make sure you are defining healthy choices on a daily routine.  A daily plan and determination will make the commitment for discipline easier to conquer!

A quick and easy idea for a snack is to have dried fruit and nuts available in your pantry. They are loaded with wonderful nutrients and a handful is perfect in offering controlled intake.

driedfruit.jpgWhen choosing your fitness routine try to include some time outside. Vitamin D through natural sunlight is a wonderful way to ensure you get the health benefits necessary for beautiful skin!

∴ A great explanation of Vitamin D and why it’s important for us.

Is dried fruit good or bad? A detailed article on this debate.

– Jackie Vail, CPT

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