Hello beautiful clients,
It's Friday! Another week has flown by in your Pn coaching journey!
How was your week? Did you crush the habit you're focusing on while keeping up the ones previously learned?
Or did you find yourself making excuses as to why you can't or don't need to show up for yourself?
The value of time, and the importance of daily work becomes very evident during this program.
Have you ever had the thought, "Wow, two weeks to work on this habit? Too easy. I need something more challenging." Only to find yourself at the end of the 2 weeks unchanged and realize you barely did the small and simple habit (plus the ones previously learned ) that would have gotten you results?
Many of you are months into Pn coaching, and still majorly struggling to keep up consistency with habits and lessons.
Yes, change can be hard, but only if we let it be so.
Excuses will never get you the results you want and I'm hoping you can look at your Pn coaching experience with new eyes today.
Can you see your year with me as a wonderful opportunity to learn how to manage yourself with food and to break old habits- not some HARD thing you "SHOULD" do?
What if this wasn't a "should" and became a true want? How would your journey change going forward if you stopped dipping your toes in and took the full plunge and NEVER looked back?
Let's stop saying or thinking this is hard. We all know hard. But this awesome, sustainable coaching journey isn't hard.
Hard is birthing a baby.
Hard is losing a baby.
Hard is losing a parent.
Hard is divorce.
Hard is cancer.
Hard is having a disabled family member.
Hard is mental illness.
Hard is feeling forsaken by God.
Hard is war and hate, anger and resentment.
We all have hard.
Let's not add insult to injury through our own personal hard by eating poorly and not taking care of ourselves.
No, eating well and taking care of ourselves shouldn't be seen as hard. It's a privilege. And your right to do so.
You have more strength than you think you have.
Let this dish develop flavor by sitting at room temperature for 20 mins after it's made.
Savory Thai Green Bean Salad
1 pound green beans, trimmed and cut into 2-inch pieces
2 T avocado oil
2 T fresh lime juice, or more to taste
1 T fish sauce, or more to taste
2 tomatoes chopped
1/3 cup fried shallots
1./3 cup fresh sliced shallots
1 cup fresh cilantro loosely packed
1 T toasted sesame seeds
Bring a large pot of water to a boil. and cook green beans until crisp tender- about 4 mins.
Drain and rinse in cold water and let cool to room temp.
Meanwhile, whisk oil, lime juice and fish sauce in a large bowl, stir in the fried and fresh shallots, green beans, tomatoes, cilantro and sesame seeds and a bit of salt. Stir to combine and let sit at room temp for 20 mins for flavors to develop.
Try these spicy sweet roasted sweet potatoes as a side to your next meal, add them to a salad, or eat them as a snack!
Chipotle Roasted Sweet Potatoes
all measurements are approximate
4-6 sweet potatoes chopped into about 1 inch cubes. Peeling is optional, I can usually get my kids to eat more of these if I peel them.
Olive oil or other high-heat cooking oil like avocado oil
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground cinnamon
1 tsp tumeric
1 tsp salt
1/2 tsp ground black pepper
1/4 tsp cayenne pepper
1/4 tsp paprika
Toss sweet potatoes in a drizzling of oil in a large bowl. In a separate bowl mix all spices. Use judgement here- if you are worried about too much spice on your potatoes, don't add all of it! Sprinkle on, toss to coat and let your eyes and nose help you know if you have enough seasoning.
Roast in the oven at 450 until soft on the inside and crispy on the outside (about 30 mins).
So easy to throw together, and so nutritious. All you need is some left-over quinoa, eggs, a bit of salsa or hot sauce and avocado. Try adding other veggies too!
Lazy breakfast bowl
Melt 1 tsp of coconut oil in a hot pan.
Crack several eggs into pan.
Add 1/4-1/2 Cup already cooked leftover quinoa.
Stir over medium high heat until cooked through.
Transfer to bowl.
Add salsa to your liking.
Cut up a 1/2 of an avocado and add to the side of your bowl.
Enjoy this protein packed breakfast full of healthy fats to keep you satisfied for hours!
This salad has quickly become one of my favorites this summer. It's garlicy, spicy, tangy, crunchy, fresh and pretty easy to throw together because it starts with bagged cabbage slaw mix. Come to find out it's called Curtido. Traditional curtido is prepared days in advance, allowing it to develop a fermented tang, but this shortcut version is a nice fallback when you haven't thought ahead. Try it spooned atop fish tacos, beef barbacoa or sandwiched into Mexican gorditas!
Mexi Fresh Cabbage Slaw
2 16 oz cabbage or cole slaw mix packages
1 bunch of green onions, sliced
1 bunch of fresh cilantro, chopped
2 fresh garlic cloves, minced
1 jalapeno, minced (if you have a high tolerance for spice, use all the seeds of the jalapeno, if not only include 1/2 of the jalapeno seeds)
4 T oil, I use avocado oil but any liquid at room temp oil will work
2 T high quality dijon mustard
1.5 T ground cumin
1/2 C apple cider vinegar
1/3 C honey
1 tsp sea salt
3/4 tsp freshly ground black pepper
I literally just throw all the ingredients into a big bowl (pictured below) and stir really well. Let the flavors of this salad meld together by leaving it in the fridge for a few hours before serving. Enjoy!
I adapted this recipe from a cookbook called "Good Mood Food" from Cooking Light. Here are some similar recipes you might like!
Mexican Cabbage Slaw with Cumin Lime Dressing from Veggies Don't bite
Simple Mexican Coleslaw from the Kitchen Magpie
Easy Mexican Coleslaw from Foodie Crush
Quick Curtido from Serious Eats
Today I'm excited to share a special promo code for compression sleeves, socks, and braces from Mojo! I've reviewed Mojo socks before, see previous post here. I wear my Mojos regularly and LOVE them for running, hiking, biking and even long car rides! I have poor venous return on my legs but wearing Mojo compression stockings and sleeves helps SO much. I feel stronger, more "held together" and have better endurance when I'm wearing them and with long car rides, my legs don't get restless with them on. A few years ago my husband and I went on a long trip to Africa and Sweden to visit my brother (Africa) and my In-Laws (Sweden). I knew that it was going to take forever to get to Africa from Las Vegas with 2 layovers and a lot of sitting so I wore my Mojo FIRM compression stockings for the trip and my legs felt happy and not restless at all, even after 20 hours of travel and no sleep.
Here are a few other benefits of wearing compression:
Mojo has a wide range of sizes, compression levels and styles to fit your performance and recovery needs. Check out some of the styles below! For reference, I am a size small and I LOVE my firm support socks and sleeves. I am wearing light level compression socks in the above photos.
Enter code: DBWELLNESS at checkout for 60% off plus free shipping good now till the end of the month! (7/31/2017)
Today I am tired of the "do this", "do that" noise we are both bombarded with everyday from the world and we create within our own head. We so often think we have to do more to become more. Sometimes it's simpler than that. Sometimes NOT doing something is what we need to be healthier and happier. Here are a few thoughts:
1. Stop thinking you can't.
Whether you think you can or you think you can't, you're probably right. The power of thought is real. Your thinking determines how you feel, your feelings will turn into action and your actions give you your results. Believe that you can do anything you truly want to do and you might surprise yourself with how changing your mind can change your life.
2. Stop competing.
I'm not talking about events where maybe you're trying to beat a time, or you're playing team sports or you're on the British Baking show trying to win. I'm talking about trying to be better than, impress or "one-up" your neighbor, your sister-in-law, your friends, whoever! Let's all just do our own personal best and not care what anyone else thinks. What other people think of you- good or bad is none of your business! I've known people who will allow not being as good at something prevent them from even trying. Case in point: Yoga. I can't tell you how many friends of mine have wanted to "get into yoga" but don't let themselves because they believe they aren't good enough to even try or are worried about how they will look to other people.
3. Stop social pressure eating.
Social eating used to really get me. I didn't want to "hurt feelings" because I wasn't eating a dessert and everyone else was, and I would eat almost everything offered to me just so I didn't have to say no. But I have changed, and it is liberating. Now I can say, "No thank you", without worrying I'm being rude. If people want to think it's rude then that is up to them, but I want to make choices that are best for me. Believe me when I say I still eat in social settings, but it is never because of some social pressure. If I eat in a social setting it is because I want to. So stop eating out of obligation. You're a big kid now and it's time you learned how to say, "No".
4. Stop buying food you don't want to eat.
Here's the hard truth: If you buy it, you will eventually eat it. So stop buying food you know isn't good for you and your family and stop pretending you won't eat it because chances are you will or you already did!
5. Stop making excuses.
We all have the same 24 hours in a day and we all get busy. Stop thinking you don't have time for what's really important and stop blaming other people for your "lack of time". Saying you don't have time is a lie because you have the same 24 hours like everyone else. If you feel time is your enemy eliminate some of the junk from your life.
6. Stop going to bed late.
Being chronically tired can affect every aspect of your life. I know from plenty of experience in the lack of sleep department that when I sleep well I am well.
7. Stop stressing out.
Unnecessary stress will leach into your being and turn you into a cranky, tight and uptight person even raising your blood pressure and affecting your heart health. Realize you can't change the past but you can change how you think about the past. You also can't change the future and worrying about it won't serve you. You also can't change other people. Let. It. Go. and you will be so much happier.
8. Stop trying every fad diet.
We all know that the best diet is balanced, nutritious, moderate and sustainable featuring food from Mother Earth. Why do we keep listening to the hype surrounding the latest fad?
9. Stop taking seconds at every meal.
I love to eat and I know how hard it can be to stop when your stomach is satisfied but your mouth wants more food. Usually for me the second helping doesn't taste as good as the first and I almost never need the extra calories I'm getting from my second plate. Try giving yourself a 20 minute break from food after your first serving. After the break check in with your body. Then decide if you still need a second helping.
10. Stop eating so fast.
I'm always the last person eating at a meal- this is one thing I've got down. I do love to eat slow. It helps me enjoy my food and lets my brain catch up to my stomach or my stomach catch up to my brain, whatever it is. Have you ever eaten in a such a rush that you barely tasted your food? Yuck! I hate that! Slow down and enjoy!
11. Stop overriding important body cues.
Have you learned to hear your body? Can you tell when it's truly hungry or tired or needs a stretch or needs a drink of water or needs a walk? Your body is wise but we can be so unwise in it. Learning to listen and honor what your body is telling you is one of the most life-affirming skills you may ever develop.
Try this: Next time you are hungry be curious about where your hunger is coming from. Is it true stomach hunger? Is it cellular hunger? Or is your body simply tired or thirsty? Does your brain think hunger because you saw, smelled or tasted something yummy? Do you think you're hungry because it's simply "meal time"? Or is it human connection that you crave?
Do you have any experience with any of these points? I'd love to hear about it. And try to be kind to yourself as you navigate what is best for you and your body.
Hey guys, some of the questions I get in the gym are prompting this post. There are some misconceptions surrounding lifting programs, so below I've listed some principles backed by hard-core science to help you navigate an effective lifting program! Below I've listed 6 general principles of any effective resistance training program. These principles, if understood and incorporated will put you on the speedway to results and the speedway to overcoming plateaus. Some of the wording is a little science-y so I wrote a "take home message" for each principle hopefully helping it make more sense. I'd love to hear your thoughts or experience with any of these principles. If nothing else, it's some good food-for-thought for your exercise regimen. Happy training!
SPECIFICITY OF TRAINING: States that only the muscles trained will adapt and change in response to a given program. For this reason, resistance programs must target all muscles for which a training effect is desired.
Take home message: To become better at a particular exercise or skill, you must perform that exercise or skill. Or, to get stronger shoulders, do shoulder exercises. Also, you won't get stronger biceps by doing lunges.
SPECIFIC ADAPTATIONS TO IMPOSED DEMANDS: This principle states that the adaptation of the muscles will be specific to the demands that the exercise place upon the individual. For example, if a high number of repetitions are used, the muscles will increase their ability to perform a high number of repetitions.
Take home message: Place on your body the demands of your desired result.
PROGRESSIVE OVERLOAD: As the body adapts to a given stimulus, an increase in the stimulus is required for further adaptations and improvements. Thus, if the load or volume is not increased over time, progress will be limited.
Take home message: Keep your training sessions challenging (this absolutely essential if you want to gain muscle mass).
VARIATION IN TRAINING: No one program should be used without changing the exercise stimulus over time.
Take home message: Don't keep doing the same thing.
PERIODIZATION: The phasic manipulation of the training variables (volume, intensity, frequency and rest) as a means of optimizing desired outcomes while concurrently reducing the incidence of overtraining.
Take home message: Have a plan that will maximize your gains AND reduce your chance of injury.
PRIORITIZATION OF TRAINING: It is difficult to train for all aspects of muscular fitness at the same time, thus one needs to focus or prioritize the training goals for each training cycle.
Take home message: Prioritize what results are most important to you now and train for that.
Don't let this info overwhelm you. It's very challenging to incorporate all of these principles seamlessly into a lifting program. And they are especially useful when there is a very specific goal or desired outcome in mind and maybe a bit less helpful if you're just looking to maintain or you really don't have specific goals . If you have any questions, please let me know in the comments!
I am super excited to share a promo code with you from Senita Athletics- a feminine and affordable athletic wear brand that's making some headway in the affordable, adorable and totally legit category! Legit as in the clothes fit right, have flat seams that don't rub, are squat proof and perform! The lovely Senita ladies sent me some swag that I have been wearing every day since the package arrived. Learn about the company in the video below, shop the photos and use CODE: DAWNB for 10% discount until May 10, and check out my Fit, Feel, Function review! Happy Shopping!
My review for Senita Athletics Ellie Tights in Plum and Shaka Tee in Dark Gray is as follows:
Fit: 10 out of 10. I love the high rise on the tights, the length in the leg and the fabric's slight compression. No sagging or nagging! The Shaka tee is perfect length- I have a longer torso but the tee is plenty long. The style is a nice change from the constant skin parade at the gym.
Feel: 10 out of 10. Soft, yet durable feeling, slight compression on the tights, nice and airy on the shirt. Neither articles sag, drag, pull, or bug in any way. No poking seams, clean lines.
Function: 10 out of 10. These two pieces of clothing are meant to be used. As mentioned above, they are soft but not so buttery soft that they don't feel durable. They are squat and bend-over proof. Pockets on the tights make a perfect addition for your phone, keys and other baggage at the gym. I'm going to be wearing these for walking, running, weight training and personal training. They fulfill the measure of their creation!
Remember to use promo code: DAWNB at checkout for 10% off their already low prices. (good until May 10, 2017)
I recently had my sister-in-law's neighbor call me and tell me a long story of how her high school aged son wasn't going to get credit for his fitness for life class because of (insert LONG story). She said she had approval for him to make up some work and missed class time as long as it was supervised by some kind of health or fitness professional. She asked if I could help her, to which I said yes.
I came up with this super fun and do-able worksheet to help him track his time and assignments given. I think my favorite part of this worksheet is the cooking part, where he has to help make two meals based around a vegetable he has never tried and two meals based around a whole grain he has never tried.
I love this worksheet so much I think I'll try having my kids do some or all of it this summer!
Please note that this worksheet was created for him as a "make up" project to pass a class- it's not a full exercise and eating program and I mention his skiing activity and doing yoga at my sister-in-laws place which obviously doesn't apply to everyone. Enjoy!
I love movement and habits that promote health and lifetime wellness. I also like stretchy pants, being outside and good-for-you food! Follow me on Instagram @dbwellness for more frequent updates.