Get ready, get set & go....

it's that time of year again. all those ads on tv for gyms, diets, pills for weight loss. the number one resolution that we all make.

don't make a resolution-make a DECISION to
become a "movement warrior" in 2014

and if you need help getting started-i'm here*.

wishing everyone all the best during the new year, nash

*studio 65 functional fitness details to follow next week

Happy Holidays!

the holiday rush is on so no talk about fitness today, just wishing you a happy, healthy holiday.

Desert Dessert?

the holidays are upon us, temptations abound. we all like desserts and during the holiday season with all variety of parties happening, desserts we many not encounter during the year come out to entice us. a friend makes a fabulous chocolate mousse for an annual holiday brunch. i never eat chocolate mousse except for his because it is so perfect and just once a year-how bad is that? but then there is that home made cheesecake, great looking cookies, those biscotti that everyone says you must try.......
this year, being gluten free, i want some treats that are GF and not loaded with sugar so i will make some myself that i can enjoy and that i can share with others. i will feel better and will not feel like i have to desert dessert during the holidays.

this may not be everyone's idea of a dessert and i don't know who gets credit for the recipe but it is fast, easy, no bake, vegan and GF. i put all the ingredients into a food processor, blend, place the mixture into a shallow glass pan, press the mixture into an even layer and chill for 30 minutes. cut into squares and enjoy. if the mixture seems a little dry (dates vary in moisture) add a little water, coconut milk or coconut oil.

raw, hemp brownies

1 1/2 cup pitted dates
1 1/2 cup nuts
6 tbsp cacao powder
4-5 tbsp hemp protein powder
6 tbsp shredded coconut-unsweetened
 1/4 tsp sea salt
1/2 tsp vanilla
4 tbsp maple syrup or liquid sweetener of your choice

Sleepy?

many of us don't get enough sleep, the recommended 7-9 hours each night. but more and more studies are proving how important sleep is for our health, minds and overall fitness. and think about it-evolution chose sleep even though it meant that we would be basically helpless during the night. so it must be a critical function for life. it is when the body repairs tisssues and nerve cells, the mind organizes
 information and puts what we have learned during the day into our memory banks in order to get ready for the next day's batch of information.
 how does sleep apply to fitness? not to be too technical but while we sleep our bodies release human growth hormone (HGH). HGH improves fitness. muscles need time to repair. it has also been shown that frequent lack of sleep increases the risk of being overweight. in this case a hormone that regulates appetite is not released enough.

so don't think of sleep as a waste of time but rather as the time our bodies need so they (we) can function at their (our) best.

Arms, cont.

i want strong arms. i also need upper body strength for the type of work that i do. the sleeveless thing is not such a big deal for me and since i ignored my arms for quite a while the flab factor is unfortunately present and will take a while to improve. but since i happen to enjoy strength training and  have been working out, with more knowledge the situation has improved. dumbbells and kettle bells* as well as what some call warrior ropes are my favorites. they enable me to feel strong, powerful, relieve stress and are  challenging. who doesn't want to feel stronger? often, women don't do this type of workout. some feel they will get bulky-not true, some don't think they need to-not true, some don't know how-find out. find out what equipment and/or exercise or personal trainer works for you. today there are so many options for women to do strength training. the rewards will make you feel and look great.

*kettle bells-look like a cannon ball with a handle attached, from russia. works the whole body as it incorporates gravity and momentum into the movements. have been around for over a century but not used by the general public until lately. now they seem to be everywhere although not always being used correctly.