This year has reminded me of the truth about physical transformation…that significant long-term change requires long-term practice. Covid pretty much forced me into this reminder. Consistency is the key and there is no way around it. If you just experienced an eye roll – I totally get it. Hearing that can be really overwhelming and annoying. Trust me, I wish I could say if you do this for two months you can achieve great health, balance, and strength and you will stay like that forever. How amazing would that be? If change is your goal it is going to take time dedication and practice. Whether that is physical, mental, or learning a new skill. Is committing to doing the work it takes to reach a new fitness goal challenging, oh yes, but the increase in energy and positive results are so motivating and rewarding in so many ways. It will be worth it.
Read moreFall Things: Ratatouille
I love this ratatouille recipe. I have always loved this dish. I am sharing this recipe because it is so good and involves baking, which is unlike others I have tried. Traditionally from France, this is considered a classic late summer meal/side, but I like it more in the fall. There are so many ways to eat it and you can serve it with pretty much anything (pasta, fish, chicken, rice). My kids love to sprinkle mozzarella on top and my husband likes to eat it the French way with extra olive oil on top and entire French baguette. I like it more simply with just a salad or brown rice.
Read moreMonday Moves: Glutes
Hip Bridge Pose or “Back Dancing”
Benefit: This is a great exercise to strengthen and sculpt the glutes while at the same time adding in a stretch to the lower back.
Play one of your favorite songs with a good beet ( 125-135 Beats per minute). A song I love for this exercise is “Dancin” by Aron Smith Lie flat on your back with knees bent and feet flat on the floor.
Monday Move: Triceps and Upper Back
Stand with your feet hip-width distance and parallel; softly bend both knees. Take one end of the resistance band and place it under the back of your left foot. Press your left heel firmly into the band to hold it in place.
. Lift the other end of the band up and over your head, and hold on to the band with both hands (adjust your position on the band to create your desired level of resistance). Make sure that your elbows are pointing forward and biceps are aligned with the ears. Relax the shoulders down the back and pull the abdominal muscles in
Lift the hands upward toward the ceiling until arms are almost straight or until you feel the triceps muscles engage (important to avoid fully extending the arms and locking out or hyperextending the elbows; keep a slight bend to the elbows).
Bend the elbows lowering hands downward behind your head until wrists are in line with your elbows. Engage the triceps to re-straighten the arms back over your head. Be mindful to keep the shoulders drawing down and away from the ears as you move the arms. Repeat 10 times. For an added challenge, you can add on the next two exercise variations. Variation 1: Slow down the movement by lowering the hands down for 2 counts and then lifting hands up over the head for 2 counts. Repeat 10 times. Variation 2: Hold the hands over the head (until arms are almost straight) and then bend the elbows, lowering hands behind your head just an inch and then lift the arms back up an inch. This small and controlled movement will deepen the muscle contraction. Repeat 10 times.
Monday Moves: Inner Thighs
Strong inner thighs are important for providing support and stability to the hips and the knees joints. I love this exercise because it allows for isolating and strengthen the inner thigh muscles without the added weight of a standing exercise which may put extra strain on the hips and/or low-back. If you do have any injuries, strains or weaknesses ( hips, knees, low back) this is a great option for a modification for thigh work. This move can also be done without a resistance band, just focusing on engaging (moving) the inner thigh muscles.
Read moreVegan Bolognese A la Barneys New York
Vegan Bolognese
I love cooking with only vegetables and I am always looking for new recipes that are delicious and has healthy as can be. This Vegan Bolognese recently topped my list because it is so delicious and seriously packed with so many different vegetables and flavors. I also love it because it is as satisfying and filling as a traditional meet bolgonese but without the heaviness I used to feel from eating a pasta with meat sauce. I served this over vegan pasta and with a simple green salad on the side. The best part...My husband and kids ate it too.
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