Holiday Hormones

Happy Holidays everyone!!!   

Let's face it, no matter what your plans are, this time of year can be very stressful for many women.   For a great article about balancing hormones from Christiane Northrup, MD, just click this link and cyberhop over to Food Matters tv:

Hormone Balance for Women

Enjoy your friends and family as you celebrate your holidays and ring in the New Year!

Yoga:

Do you have a body and a mind?    

OK, then, why not try Yoga today :) !!!

Miracles!

"There are only two ways to live your life.
One is as though nothing is a miracle.
The other is as though everything is a miracle."

— Albert Einstein

How will YOU choose to live your life today???

~  Live Fearlessly, Create Miracles ~

FACEBOOK

Yay Team!  

I created a Facebook Page for Mind.Body.Soul Fitness just for YOU, my most esteemed clients and team members ( ...and whoever else happens to see it)!   

I welcome you to join in on the fun at....

http://www.facebook.com/mindbodysoulwellness

90-Day Challenge!

NOW HEAR THIS (in my best Boot Camp Instructor voice): 

"Are you totally satisfied with your health and body,  Yes? - then congratulations!,

No? -  then change that story TODAY!  

You are about to move from drama into POWER.  You are about to move from 'if only i could...' into 'I DID!'

  

If you have the DESIRE for optimal health and well being, you CAN make it happen.  I am here to EMPOWER you!   

If you make the decision in your mind and set your goal weight... if you plant that seed firmly in your mind and heart....   If you make the decision now and repeat it every night before bed...  if you focus... if you make it clear and illogical... if you reach for the stars - I am here to help make it happen!!!

  What do you REALLY, REALLY want for your weight and health?   Go for It!   Together, we will fertilize that seed goal.  We will nurture and uncover your BEST self.   BELIEVE in yourself the way I believe in you..... I KNOW what's possible for you "

 Join me for a 90-day Challenge!!!

For more information, watch this short video

Peace, Love and Yoga....  Kim :)

questions? email me at kim@mind-body-soul-fitness.com

Get your Liver in tip-top shape

Consider these tips to show your Liver some Lovin':

Your liver is your friend.  The health of this friend is critical to the health of your wonderful, vibrant body!  Toxins are all around and within us.  We can't hide and we won't run scared!  Your amazing liver cleans many, many of these toxins from your body.   L-I-V-E-R, Goooooo Liver!   This vital organ works at its very best when it's provided with the proper foods.   So, be a friend and show your liver some love by exploring the following assignment below.

Assignment (should you choose to accept):  Housekeeping your liver, your friend ...

  

1. Garlic Breath!

Good ole' garlic breath is a good thing!  Garlic helps the liver flush out toxins from the body.  Stink up your day!

2. Good Morning Grapefruit!

Good Morning Grapefruit!  Grapefruit helps the liver burn fat rather than store it!  And it helps just like garlic by aiding your lovely liver as it works hard to detoxify.  Try it first thing in the am, it's a great yummy way to break your fast.

3. Set your (Green) T time!

Green tea is loaded with goodies that reportedly eliminate liver fat accumulation and promote proper liver function and it protects the liver against toxins that would otherwise accumulate.  There are many varieties and flavors to try.  I enjoy the celestial seasonings line.  It is inexpensive and readily available.  Enjoy green tea throughout the day!

4. OK Mom, I'll Eat My Leafy Greens...

Are you Iron Man?  If not, clean the heavy metals and pesticides out of your system with leafy green vegetables such as bitter gourd, arugula, dandelion greens, spinach, mustard greens, and chicory.  Leafy greens also increase the flow of cleansing bile.  Go with the flow, baby!

5. Avocado to the rescue!

Avocados protect and boost liver function.  But watch your portions of this favorite - just eating one or two avocados a week (not a day, please) will do.  And, in as little as 30 days this treat just may repair any damage to your lovely liver!  Repair, rescue and rejuvenate today!

6. Wallow in some Walnuts!

We all need our omega-3s - so eat some walnuts!  But there's more - are you walking around with ammonia in your system?!  Could be.  Walnuts help detoxify the liver of this disease-causing problem and help oxygenate the blood.   Yay! You only need a handful a day and your liver will smile!

7. Bionic Tumeric!

YOU have the power to Rebuild it!  Yes, Turmeric, can regenerate and rebuild damaged liver cells!   Oh, and your gallbladder, another body-purifying organ, is also assisted by tumeric.  Not sure how?  Idea - Turmeric is a spice used in many Indian food recipes so you can start there.   Or be brave and buy it in the spice aisle and get creative!  Get bionic today - make Steve Austin proud!

________________________________

So there it is!  Let's face it, not all of us can avoid toxins in our food and environment, they are simply part of modern life.  That is why our liver is our friend.  Let's help it do the best job possible starting today...

As always check with your doctor before changing your diet as certain foods may react with some medications.

For more healthy food ideas, see http://foodmatters.tv/ or contact me...

!cheers to vibrant health!

~ Your body is your temple, and you have the power to change it ~

~ YOU ARE LIMITLESS ~

Breaking news!!!

... this just in...  client moves up on leaderboard....

check out the new positions!

   jump to Leaderboard now 

Simple Green Smoothie

Ingredients:


1 banana, peeled
1 pear, with core removed but skin on
1 handful of berries (frozen work great)


2-3 leaves raw kale, stem removed
coconut water, as needed for taste


Cut fruit into chunks, throw all ingredients into
a high speed blender and enjoy the vitamin-rich
goodness!


For another option, try baby spinach leaves -
i promise - you can NOT taste them and they add 
fiber, protein and minerals!

Yoga Om (Aum)

The Yoga Om or Aum is also called the Pranava, a Sanskrit word which means both controller of life force (prana) and life-giver (infuser of prana).

The symbol contains four sections of brush strokes:

The wakeful state

The dream state

The deep dreamless sleep state

The awareness state

Our deepest nature is simply - life.  By bringing awareness to our breath, we bring ourselves back to our most basic nature, for without this mostly involuntary function, we would not have our life.  

How long can you go without breathing?

Let's leave that contest to illusionist David Blaine!

Most people associate yoga with the physical practice or postures (asanas).

But, Yoga has eight limbs, one of them being pranayama, or breathing techniques.

Be a volunteer today - practice awareness of your breathing!

...You will feel more calm and centered...

Namaste,    ~ Kim :)

Peace, Love and Yoga

Flat Belly for All

Just say YES! to a FLAT Belly

Exercise daily.  Some cardio and some weights. Something!

:

Eat 8 of these foods daily (for a general diet.  just eliminate those that are not part of your diet if you are a vegan, vegetarian, gluten intolerant, raw foodie, etc.)

:

almonds, skins on

baby spinach (and greens)

beans and legumes

berries

eggs

greek yogurt

oatmeal

olive oil

peanut butter

turkey or lean meat

whole-grain cereals/breads

whey powder

:

Just add a sprinkling of your favorite core exercises and you are on your way to six-pack abs!

:

Some Favorites

I add almonds and berries to my oatmeal or vanilla greek yogurt 

and knock three items off the list by breakfast!  Yeeha!

Rotating Planks

Just like Karen:

~  You are limitless  ~

Superfoods for Super YOU!

Your A-Z list of Superfoods to shop for:

Clean Purified Water

Almonds  Aloe Vera  Apples Apricots Asparagus Avocado 

 Bananas Barley Basil Beans Beets  Black Raspberries  Blackberries  Blueberries Broccoli  Brussels Sprouts  Buckwheat

Cabbage  Cantaloupe  Carrots  Cashews  Cauliflower  Celery Seeds  Cherries  Chia seeds  Chlorella  Chickpeas  

Collard Greens  Cucumbers Cranberries

Fennel  Figs  Flax seeds

Garlic  Ginger  Goji berries  Grapefruit Grapes

Hemp powder and seeds

Kale Kiwis 

Leeks  Lemon  Lentils  Lettuce

Miso

 Oats  Onions  Oranges  Oregano 

Parsley  Peaches  Pears Pecans  Pineapples  Pomegranates  Probiotics  Prunes 

Quinoa

Raspberries  Rooibos 'Tea'

Seaweed  Spinach  Spirulina  Sprouts  Strawberries  Sunflower seeds  Sweet Potatoes  Swiss Chard 

Thyme  Tomatoes 

  Walnuts  Wheatgrass 

Yams 

   Coconut Oil    Extra Virgin Olive Oil  

Cacao powder   Cinnamon  Cloves   Dark Chocolate,70%   Peppermint   Turmeric 

Limited: Lean Beef  Chicken  Greek Yogurt   Tuna  Turkey  Wild Alaskan Salmon  

Green Tea  White Tea 

You can create a beautiful healing salad with greens, nuts, and fruit!

Oh no, i left some letters out - send in your top submissions for letters D, E, I, J, N, Z

Exercise of the Week

  Stability Ball Plank

photo courtesy Women's Big Book of Health

An apple a day keeps the doctor away, and get rock solid abs with a plank a day.

~ Wake up.  Eat your apple.  Do your plank. ~

see the post above for more uber healthy foods... yum!

Your Body is Self-Healing

In looking at previous posts and future posts, I am seeing the word 'cleanse' quite a bit.  Of course this is a good thing!  I've been having many wonderful conversations with my incredible, intelligent, amazing clients, readers and friends about this.  This is so exciting!  As a Personal Trainer, I take a Holistic approach to your overall health.   I ask you to think about something:

We have lots of toxins trapped in our bodies.  In the cleasning diet, the foods you eat are not cleansing your body.  Your body is processing the foods you eat and pulling out what is useful in order to cleanse and heal itself!  That is also why we exercise.  So we can create strength, stabilize our metabolic processes, move the energy around and through our body, utilize nutrients, pull oxygen into our cells and create a healthy internal environment that is resistant to disease.

Our stress levels, thoughts about ourselves, the stories we tell, the feelings we have about our thoughts, our judgements about the world, our sleep patterns, and the toxins we are exposed to, breathe and ingest (or don't), ALL play a part in our overall state of comfort and ease.  Remember, sickness is called disease or dis-ease.  If we have stress and dis-ease or discomfort in our body system, we feel poorly, take medicine, overeat mindlessly and so on.... these all make the body feel worse.  It can be a vicious cycle - if you are in the dark.  But you are seeing the light, LOL!

And, we can change it all!  We have some excellent options and choices.  We can re-invent ourselves.  We can change our thinking, our story; we can eat differently, we can learn to manage stress and attitudes.  We can learn to love ourselves, NOW.

Vibrant Health - This is my ultimate goal for you!  

Keep reading and sharing your awesome experiences, thoughts and ideas.  There is so much more to come!!!

A Better Food Chart

From YogaGlo.com:

Once you get all the processed sugars, bread and junk food out of your diet, you can allow your body to grab all the natural nutritional goodness from these new 'food chart' items!

.Raw foods are the most nutrient usable for the body.  

.They provide the most power for the punch. 

.Ever try a breakfast of just fruits?  

Try a banana with some grapes and as much as the others colorful beauties as you like!  You can eat a fruit salad or blend 'em into a delicious smoothie!

A natural healthy way to start the day!

*  Fabulous Fruit Smoothie Flavor Combos  *

Banana with strawberry

Mango with pineapple

Pear with orange

Apple with blueberry

Yoga Heals

Check out the ways yoga can heal you!  And then join me for a class or check out your local gym or yoga studio.....

Another Cleanse!

OK, i promised Adina Niemerow's Super Cleanse today, but let's get to her a bit later....  today we have Journey into Power author, Baron Baptiste who is a big Yoga dude:

Baron Baptiste's Modified Macrobiotic Diet Plan Cleanse

TIPS:  get outdoors, do yoga, drink lots of water between meals

NO: caffeine, sugar, artificial stuff, alcohol, red meat, peanuts, corn

effects - bad breath, irritability,...  YES, this is normal babe, you are cleaning out the garbage!  Let it out, please...

days 1 and 2 - organic fresh fruit/vegies, whole grains, tofu, chicken, fish 

(ex. am- large purified water with half fresh lemon.

breakfast - organic yogurt, herbal tea, chopped almonds, yogurt, fresh fruit and freshly sq juice

lunch - fish, turkey or chicken breast steamed, poached, baked (no oil), fist of brown rice, fresh fruit and vegies with vinegar and olive oil and seasonings

snack - any fresh fruit or veggie

dinner - 1 protein, 1 whole grain, 1 salad

dessert - fruit fresh or baked)

day 3/4/5 - fresh whole fruit or freshly squeezed juice only

day 6 and 7  - same as days 1 and 2. eat less. stay conscious and present.

day 8 - cautiously add in some 'normal' foods....

My add-ins:  LOVE yourself.  You are beautiful if not perfect!  Yay!

Try it a few times a year.

7 Day Spring Cleanse

OK, if you would like to clean house for spring, try this 7 day cleanse adapted from Kris Carr's book series, Crazy Sexy Life.  Did i say clean house?  I meant clean temple, as in your body, your temple.  Cleaning has never been my strong suit, so i went to the experts.  Today we learn from Kris.  Kris is an incredible, empowered women who changed her cancer diagnosis into a new life and experience of the world for herself.  She is truly an inspiration!
Please check with your health care practitioner or myself before beginning any detox.

Give it a Shot (of wheatgrass):

daily- meditate, practice yoga, dance

dry brush your skin each am with a loofa before or after you shower

60+oz of water daily;  2 oz wheatgrass shots

day 1. 

warm water with 1/2 a fresh lemon squeezed in

herbal tea

B- green smoothie or green juice, then fresh berries or a green apple

L- tofu eggless salad for example or blended veggie/bean soup

s- apples, pears, or celery sticks with almond or cashew butter

D- Thai vegies with quinoa with shaved kale avocado salad

day 2.

warm water with 1/2 a fresh lemon squeezed in

herbal tea

B- green guru smoothie

L- mexican pilaf with a salad

s- hummus with carrots/celery,etc

D- teriyaki tofu with cabbage hemp salad

day 3.

warm water with 1/2 a fresh lemon squeezed in

herbal tea

B- green juice till noon, optional vanilla chai tapioca pudding

L - nori rolls with ginger-lemongrass miso soup

s- green juice, 10-15 raw almonds(chew thoroughly)

D- roasted tomatoes stuffed with pine nut spinach pate and young dill, Quinoa salad with capers

day 4.

warm water with 1/2 a fresh lemon squeezed in

herbal tea

B- apple sprout smoothie

L- tomato wild rice soup, mediterranean salad w/ caper berries

s- green juice, 10-15 raw almonds

D- buddha bowl, marinated sea veggies, miso broth with zucchini somen and shiitake

day 5.

warm water with 1/2 a fresh lemon squeezed in

herbal tea

B- urban zen juice till noon, gluten free toast with avocado and sea salt

L- olive quesadillas, big salad

s- veggies with hummus, bean dip or balsamic vinagraitte

D- Salad with Tahini dressing, Black bean and roasted sweet potato burger

day 6.

warm water with 1/2 a fresh lemon squeezed in

herbal tea

B- green juice till noon, seed cakes if needed

L- "peanut" noodles with steamed veggies, lemon and olive oil

day 7.

fast?  if possible. but you do hydrate, so-

early am- warm water with 1/2 a fresh lemon squeezed in

herbal tea throughout day

8-9am- green juice, 16-20 oz.

11am-  green juice

1pm - same

4pm - same plus a wheatgrass shot, 2 oz.

6pm - green juice, a smoothie or blended raw soup;  if needed some gently steamed fresh veggies with olive oil

day 8. ease back into your regular routine....

my smoothies:  in my high speed blender,  i usually put in a little water, ice, a handful of spinach, flax seed, amazing greens superfood powder, plus fresh and frozen fruit.  i love cucumbers, frozen pineapple, strawberries, mango and bananas in various combinations with oranges and other goodies.  cabbage has no flavor so throw it in, too!  

see me for lots of green juice/smoothie recipes, and salad details..

...Tomorrow we'll explore Super Cleanse by Adina Niemerow for more healthy cleansing ideas...

Vibrant Health and Healing

Posts here will relate to healthy exercises, healthy foods, vibrant health, healing, food as medicine, and more!!!