Guest post on 17 Days to Superhuman

I had the excitement of producing a guest blog post for the 17 Days to Superhuman Blog! In this post I provide a sample workout plan that only takes 15-20 minutes and you can adjust the intensity based on your fitness levels. I also get into the importance of healthy adrenals and the dangers of adrenal exhaustion.

This blog, ebook series and informational website, 17 Days to Superhuman, is dedicated to optimal performance. Join in on each task as, my boyfriend, Matt Rosson, utilizes 17 days to train. 

The next book coming out, Nov. 14 for Kindle is "Marathon Training in 17 Days" will provide training tips, awesome ways to recover and be ready for your next 26.2 mile marathon! It's available for pre-order on Amazon.

The best of fall

In a way this topic has been talked to death, but you know, fall, sweater weather, autumn, whatever you may chose to call it, causes excitement to bubble within. It means the holidays are drawing near, everyone's spirits are lifted, and the flavors. Oh, the fall flavors and smells. Pumpkin, cinnamon, pecan, mmhmm, all of the above plus more appear on store shelves and coffee shop menu's.

This time of the year just gives me a excuse to try everything pumpkin and cinnamon. Let's light those candles, get those pumpkin's carved and get into the best of fall.


Smells and flavors (again) 

I cannot not rave about the wonders autumn scents and flavors to my senses. My nose and tastebuds go into a frenzy and are so happy to be in this season. I recently decided to ring in the season by baking some pumpkin chocolate chip cake cookies.  Plus, there's healthy versions of all holiday desserts (and they're so tasty).

These are cake like, different texture from a normal cookie, but so yummy.
Check out the recipe by Civilized Caveman Cooking 
cc: Remi Taum

Clothes
Unfortunately, living in a tropical location doesn't allow for much variety in seasons. Therefore, sweater weather is usually out of the question, say farewell to the daily scarf and pair of boots you'd wear with the sweater. BUT! There are still opportunities to wear these clothes, with the occasional spout of windy, cool air. To take full advantage of this bundle-up weather, take a trip to another state.

Decorations
Oh, the decorations! They are so sparkly, festive, and family oriented. Decorating your house is not just house warming, but it's so much fun! It helps to get in the mood, to spice up the environment you live in a bit. Get those creative juices flowing and throw up some cobwebs for Halloween, or hang some snowflakes from the ceiling during Christmas!

For those of you who are gluten free but want a cake-like treat

Fresh out of the oven, peanut butter cookies. Yes.

Going gluten free is the "in thing" now. It's a lifestyle that dominates headlines, book covers and magazine articles.

Now that I'm on a gluten free diet, do I have to say, "See ya later to my cupcakes?!"

Answer to that: No. You don't! *insert clapping here, please* 

You can live a gluten free lifestyle and still indulge in those yummy cookies, cupcakes, cakes and more! Throw in some chocolate drizzle if you please.

Enough chit chat. Here's a recipe that I discovered the other night, amazing, chewy with crunchy rims, peanut butter cookies. It's glorious because, it only takes about 10 minutes to prep and 13-15 minutes to bake. I did, however adjust the amount of sugar in it.

Ingredients List

1. 1/2 cup sifted coconut flour (I used "Let's Do Organic, Coconut Flour" or Bob's Red Mill Coconut Flour is good too)
2. 1/2 tsp vanilla extract
3. 1 cup peanut butter (I used crunchy peanut butter)
4. 1 1/4 cup Organic 365 Cane Sugar (original recipe calls for 1 1/2 cup sugar)
5. 4 eggs (I prefer having them at room temperature, but it's not necessary)
6. 1/2 tsp sea salt 

Process

• Mix together sea salt, eggs, and vanilla extract, next add in peanut butter (I used a hand blender, the peanut butter is so thick you'll need it, or you can stir really fast)
• Last, add in coconut flour. Mix well. 

Mix well.

• You can grease your cookie sheet or use aluminum foil. Spoon the cookies out and this batter will make 3 dozen.

Size of your cookies can be smaller...These were a good size.

• Bake for 13 minutes for a chewier inside, and 14-15 minutes for a crispy edge.

Hooray! Time to eat. 

Let the cookies cool for a few minutes -- then indulge. Add some ice cream too, Coconut Bliss is so good and a healthier pick. It's a bit on the expensive side, but you'll be happy you chose this.

Sweat it, pop it, drop it, work it

Okay, so, I've been trying to write this blog post for about two weeks. I just haven't had a moment o finish it! But, behold, here it is!

My mom brought me to CorePower Yoga to experience the one hour sweat session of Yoga Sculpt with weights. It can, and is intimidating walking into a yoga studio, especially if you see people's legs up by their ears, and they're standing on their heads. Let this go. Walk in with confidence. You're here to workout and be healthy, right? Be you.

This yoga sculpt class starts with a mellow warm up, dynamic movement session, followed by a combination of sculpting moves with free weights and a high-intensity vinyasa flow + bursts of cardio. You can expect some high energy, beat dropping music, and when you leave you'll be exhausted from the full body workout.

You'll work your biceps, triceps, shoulders, rotator cuffs, quads, calves, mid-section and more. You'll start feeling muscles you didn't even know you had.

However, I am leaving out one of the key factors to expect from a yoga sculpt...it's hot. The room is usually heated between 95 - 100 degrees. A few side notes: If you're used to working out in the heat, it will give you an advantage over those of you who may workout in an air conditioned gym or room. The heat in this yoga studio is (usually) bearable and feels much better than working out in the heat outside. I'm not sure why that is.

The class finishes with dynamic stretching, and of course, relaxing and breathing. At this point, you'll be sweating so much that you'll feel as though you've showered in a hot, moist room. It sounds gross, but CorePower Yoga studios keep their rooms very clean. You can even hop in the shower if you need when you're done.

After attending the class several times, I began to learn the pace of the class and my body has adjusted a bit more to the temperature. My muscles are immediately warmed up and easy to stretch out, and already started to see results a week later. Of course, you do loose a lot of water weight, which will be put back on once you drink, so don't think about how much you weigh. You'll see the difference in your body shape. You'll tighten, tone and be defined, granted you are watching your kitchen habits...if you know what I mean.

Be prepared to focus on your breathing and form. Do not be concerned about how other people look, if they're staring at you, blah blah. No judgement, really. If you want to talk about it later, go for it. But in there, let it all go and focus on your workout and pushing your limits.

Tips for newcomers & some reminders: 

1. BRING your water bottle. You will need it for hydration and energy 
2. Bring (or rent) a towel. You'll be slipping, sliding and dripping all over the place if you don't have this. Plus, please keep your area clean.
3. BYOM: Bring your own mat (rent if you don't have). You will not be able to do much if you don't have a mat. This sticky surface will help to keep you from falling on your face. 
4. Take  a water break whenever you need it. Don't wait for the instructor to cue in a break.
5. Don't worry about others. Don't do it. I know you'll want to look around and watch other people. If you really need to, only do it when you aren't quite sure what you're doing. Focus on you. This 60 minute workout is for you.
6. Modify. If you're completed exhausted, don't feel shameful if you need to stop, take a break, or even modify the move, you'll end up compensating if you don't. Example: if you're doing push ups, drop your knees. 
7. BE AWARE OF YOUR FORM. Do not slack on form. It's not safe and you can injure yourself. If you aren't sure how to do a move, raise your hand for assistance. 

There are benefits to working out in the heat, check out the most recent, 17 Days To Superhuman blog post, "How to Workout in the Heat and Why you Should Embrace It!" This post will give you the ups & downs of heated workouts in detail.

Caution: Working out in the heat can be very dangerous. Be careful and always be smart. Know your body and listen to it. Thirsty? Drink. Tired? Rest. Need to step out? Do it. 

Crunched for time? You just need 6 minutes.

The days seem to get shorter and shorter, workdays become work nights, and workouts become, well, they just disappear. It feels like working out is this far-fetched goal that can't seem to be accomplished.

Have you caught yourself saying,

"I'll start on Monday."

Behold, it's now Monday and what are you doing? Nothing. Starting another week without adding in your planned workouts.

Let's make sure that doesn't happen anymore. If we're so precious with our time and money, why can't we be with our bodies? Shoot for utilizing each and every minute that you are not at work to nurture and care for yourselves, whether it's 5 minutes of inner thigh exercises, breathing, a power nap, whatever it may be, enhance your body.

Put down that phone, turn off the TV and work your body.

Today we'll focus on 6-minute abs. Aside from having zero muffin top and looking great in a bikini, having a strong core has amazing health benefits. A strong core means a strong foundation. Core workouts the muscles in your hips and back, helping them to function together. As you start working your core (incorporate smart breathing: exhale on exertion), you'll begin to feel those muscles working and they will quickly become defined, if you're committed. Abs are made in the kitchen and defined in your workouts...so it's said.

Enough talk,  get that music going, it's time to start your workout.


1 MINUTE WARM UP: 

• Arm circles: 15 seconds
• Alternating lunges: 30 seconds total (15 seconds each side)
• Kick crunch: 15 seconds (alternating sides)
• Exhale & engage your abs as your kick your left leg up and bring your right hand to toes (repeat with other leg).

Kumbhakasana Pose (Plank)
photo: yoga mama

AB WORKOUT: 

Note: You can add a medicine ball or dumbbell for the Russian Twist, but you don't need it. Work up to it. 

1. 1 minute plank  (you can drop to your elbows to modify/adjust.)
1. Keep your wrists under your shoulders. DO NOT let your back sag or stick up like downward dog. Pull your belly button into your spine. Engage abs and lats. 
2. 1 minute seated Russian Twist
3. 1 minute side plank (alternating sides; 30 seconds on your left & 30 on your right)
4. 1 minute mountain climbers
5. 1 minute plank

Hooray! You're done! Quick, to the point and targeting those abs. Keep up the good work. 

So, why are warmups important?

Looking to perform optimally during your workouts? Look no further than your warmup session! It doesn't have to be long, five to 10 minutes of stretching. Stretching  is and always be key to a worthwhile workout.


Here are a few things to consider for your warmups:

• Dynamic stretching (moving while you stretch) is a fantastic way to fire up your muscles and feel limber after a nights sleep or a day in the office. While static stretching is also effective, I prefer dynamic moves before the workout, especially if I'm looking to do some HIIT, Tabata or Crossfit. 
• Sample warmup routine: 
• Arms out to the side and make big circles (shoulder warmup) Time: 30 seconds
• Clasp hands together, straighten arms above your head, palms facing upwards and lean side to side to warm up the obliques. Time: 30 seconds
• Go to plank position (make sure hands are under your shoulders) and bring right knee to outside of right band, this will open up your hips. Repeat on other side. Time: 1 minute
• Alternating lunges. Total: 10 lunges each side.
• High knees: 1 minute

High knees
 Time: 1 Minute
Photo: M.R. 

Good job; now that you've dynamically stretched and had a productive, sweaty workout, it's time to cool down.


Why is post workout stretching healthy?

• It increases blood flow and circulation. Your muscles after stretching will be warmed up and ready to work hard. 
• If you don't stretch post workout, it will first feel like nothing is happening, but gradually over time, say, your hamstrings, will get tighter (stronger also) and pull your pelvis down. This action is often times reinforced by sitting all day at the computer (on Facebook?!). Cut that out. Or at least get up, stretch and open up those hip flexors.  

How do I stretch my hamstrings?

• Hamstring stretches: (1) Stand straight, bend over at your hips (do not hunch your back) and engage your quad muscles so your are hyper extending your knees, act as if you'll touch your toes with your finger tips. (2) Sit on the floor, extend your legs in front of you, straighten your pelvis so your are on your sitting bones. Lean forward  and reach for your toes (Don't hunch your back). 
• Easy hammie stretch: Lie on your back with your knees bent, press your lower back to the floor, (you can also engage your abs) extend your right leg towards the ceiling while flexing your foot. If you have a Thera Band/Exercise Band, hook that on your foot and hold the stretch. 

Easy Hammie Stretch. You can also extend your bent leg for more stretch.
Photo: R.T.

Be careful what you label your workouts..

I just thought this to be interesting...Check it out and tell me what you think.

"The Type of Workout that Tricks you into Eating More" -- By Women's Health Mag.


The power of words.


P.S. This website has phenomenal information including: chilling summer recipes, workout videos, inspirational photos + stories to help keep you motivated. Keep building that mental strength!

But, I thought Sunscreen protected me?!

Why, yes! Sunscreen does protect your skin, however, not ALL sunscreens are good for you. Your skin is the largest organ in/on your body, and it has pores. That sunscreen + the chemicals inside it may be more harmful to you than helpful.

I was reading an article on the BodyMindSoulSpirit website (which has some notable health information), and it confirmed and informed me of a lot of information. Here are some bullet points from this article you should keep in mind before purchasing sunscreen:

• Chemicals and minerals filter out UVA and UVB rays. 
• Most commonly found chemical in sunscreens is, Avobenzone. 
• Thought to block UVB's the best, but happens to be an endocrine disruptor (the endocrine system comprises all the glands and hormones produced by these glands).
• Avobenzone is sometimes found in plastic bottles and toys. 
• Oxybenzone, huge chemical culprit in the sunscreen biz. 
• The Envirionmental Working Group (EWG) believe this chemical is causes hormone disruption as well as cell damage, which can lead to skin cancer. 

Check out the EWG's website on Safe Sunscreen's. It's awesome and worth the research time to find the best skin protection. 

Be safe and have fun in the sun! 

You + Sunny Summer Days

Koʻolau Summit Trail -- Makapuʻu
Photo: Remington Taum © 

Take advantage of the season! Summer time is here, the beach is calling your name, grab a good book and some ice water, head outside, lay out a towel, relax and breath in the warm breeze.

If you're not near a beach or a beach goer, take that book poolside or on your lanai (patio), either way, being outside is refreshing and exciting.

Take a break from the gym, don't get me wrong, it's a great place, but take your workouts outside and play! Invite a group of friends or just another buddy and play some volleyball, soccer or some fun partner games.

Here's a game: Stand across from one another, like you're looking at yourself in the mirror. Take turns mimicking each other's movements. The object is to tire your friend out! Move fast, jump, lunge, do an entire workout!

Another idea: Push your car. Have a friend sit in the drivers seat, put your car in neutral (don't leave it running or you'll breath in fumes) and push away. This will seriously work your lungs, legs, you name it, it's being worked.

Here's a thought: Go for a hike! Download the app, EveryTrail, it's like a Yelp! for hiking. Users log on and write about their hikes, upload photos and directions. It'll let you in on so many different places you haven't (or may have) heard of. It helps to get a general idea about what to expect on the hike. After you've chosen your destination and finished the hike, log on later and write about your experience!


Good luck and have fun!
Aloha!

CROSSFIT -- Yes, I said it.

Say, CrossFit has really become something. Honestly, it's phenomenal how big it is, but it's not new. There's been circuit training like this for years.

 In my opinion, it's up at the top of my list of ways to work out your body and stay in tip top shape. The workouts train you aerobically and anaerobically in a shorter amount of time, rather than spending 45 minutes on a treadmill (which is not a bad thing!).

Now, I haven't been to a CrossFit, gym? Or is it a workout center? But hopefully one day I will. But there are many things you CAN do at home to get yourself ready and feeling confident.

 FitSugar.com has a plethora of 10-minute workouts (including CrossFit) you can follow, 30 to 40 minute workouts, Yoga stretches, sample Tabata workouts, at home Pilates and Barre routines and more. Granted not all the workouts you'll find are CrossFit, but they'll help you get in better shape, regain confidence and guarantee learn a lot about your own body.

Not only will you find out about your lung capacity, but which side of your body is more coordinated and stronger. Don't forget to keep your diet clean. Limit (cut out if possible) sugar, wheats (I'll touch up on this down the road), but if you're curious check out "Wheat Belly", by William Davis, MD.

All-in-all, the body can do amazing things. It will take some time to get in the shape you dream about and some practice to do handstand push-ups, but what's stopping you? Yourself? Think about it. Dream big, aim high, reach for the stars, whatever the cliche is, do it. Keep pushing yourself, but have fun!

Tired of being tired?

We've all had those days and all you can say is, "I'm just tired."
It can be exhausting (pun intended) saying that.

Gone are the days as kid where you just pop up in the morning, are ready to play all day, then sack out for a good eight hours and do it again the next day... BEHOLD! Those days don't have to be gone forever.

A few things can really mess with your energy and sleep. My personal experience and through discussions with others, diet and irregular sleep schedules affect how tired I may or may not be for one or more days following my poor food choice or extra late night.

1. Diet: I don't see this as a fad, all the different diets that are out there. The word "Diet" has a bad wrap. It really is just a certain way you choose to eat. "My diet consists of, blah blah blah." However that feeling you might get after you eat a big bowl of pasta and you just want to nap; yeah, that pasta DID make you sleepy. There are certain foods that will energize you. Change up your eating habits, you don't have to go cold turkey and cut out grains, do what works best for you.  
2. Irregular sleeping schedules: How often do you go to bed and wake up at the same time despite the fact that it's a Friday night? If you often switch up your bed and wake times, you'll be in for a tired week. Avoid caffeine at least six hours before bed, it's tempting you, but don't look at your iPhone, tablet or whatever Smart-object you have, the lighting messes with your brain (the light suppresses sleep-inducing hormone). 

If you're curious of your sleeping pattern, I enjoy the app, Sleep Time, it determines when you're awake and sleeping the deepest and more. It'll wake you up at just the right time so you feel rested during the day. 

Available in the App Store. "Sleep Time"
CC: screenshot

Healthy Tidbits to live by: Part 2

1. Stay Hydrated:
• Bring a water bottle with you and sip throughout the day. I usually bring no less than 24 oz. If you're walking around at school, that's a easy size to carry and you can refill a fill station, or water fountain. However, if you don't want to fill up at a water fountain (which can sometimes be not the best water), go for some like 34 oz or more. 
• Concerned if the water is filtered or not? bobble water bottles filter your water
2. Have a sweet tooth? 
• If you've got as sweet tooth, or just enjoy your treats, go for it. Just don't indulge everyday. Find something healthy, like a small square of dark chocolate (70% or higher). Lindt is my ultimate favorite, smooth, chocolatey, and the darker the chocolate, the yummier it gets! 

Lindt has a 60-piece Dark Chocolate Sea Salt for $21.
 It'll last you two months if you eat one a day!  Photo: screenshot

• Don't be afraid to indulge everyone once in a while, just figure out how your body works. If you indulge on, say, a piece of cake, or two (or three) cupcakes, you may have to fit in more exercise the next few days. Don't beat yourself up about it though. 

Healthy tidbits to live by: part 1

Whether it's winter, summer, spring or fall, there is always something you can do to make your routine a bit better than the day before.

Let's start with a couple of ideas:

PopSugar Fitness provides great 10-minute workouts that whip you into
 shape quick.
photo: Screenshot

1. Make exercise part of your daily routine.
• Morning, noon or night, whatever works best for you, get that workout in. Don't push yourself so hard because then you'll end up doing more harm than good. If it's been a while since you've last worked out, start off easy. Lower the amount of weights you lift, lessen the amount of time you do cardio. Gently work up to it. When you start feeling like your workout is getting too easy and you can breath regularly without huffing and puffing, it's time to kick it up a notch. 
• Plus, if you're eating healthy and working out, you'll hop back in shape pretty dark quickly.
2. Eating healthy, for your body.
• I don't like saying "diet," because most think that it's eating less, but that isn't always the case. Sometimes it's just changing the way you eat. Cut out sugars, soda and fast food.  Eating sometimes can feel like a science, especially when you start reading what is actually in the foods you consume. 
• Don't freak, it's easy to do that, just take it easy. Don't beat yourself up if you slip up and have a cupcake or two, just accept it and move on. Add 10 more minutes on to your next days workout if it'll help ease your mind.