Zumbathon 2016

Welcome back! What an exhausting but fun-filled Memorial Day weekend.

I had the privilege of joining over 40 other incredibly talented Zumba instructors by participating in the Mid Valley Family YMCA Zumbathon. Two hours of music, dancing, sweating, and smiles! The YMCA was able to raise quite a bit of money for a great cause, and we were able to help people on the path to better health. I love being a part of the Zumba community!

Surf

With the Zumbathon following right behind the LA Salsa Congress, hitting the beach for some surf and relaxation was a must. My kids and I had cartwheel contests and played football. In general, just enjoyed our day off together before they get through the last stretch of school. I’ve got some big plans for the summer so hopefully they can keep up! But for the next two weeks at least, it’s business as usual and back to the work week.

How was your weekend??

Sizzling for Summer

Sun

Summer is almost here, are you ready? If not, whip yourself into shape with these workouts and make sure your body is as sizzling as the sun!

  • 10 Crossfit (wo)man makers
    • 21 – 15 – 9
    • leg kickbacks with opposite arm reach (each side)
    • mountain climbers
    • shoulder press squats
    • roll-up V-up
  • 10 Crossfit (wo)man makers

(21 – 15 – 9 means you’ll go through all four exercises 21 times, then all four 15 times, and finish with 9 times)

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Friday Challenge this week is just to enjoy your (hopefully) extended Memorial Day weekend. What big plans do you have? Mine is going to be packed full of dancing, play-attending, Zumba, and the beach!

Have a wonderful weekend everyone and we’ll reconvene next week!

Stay Motivated

Even with the best of intentions, keeping an elevated level of excitement to stay in shape can be difficult. That’s why I like to try different classes, new exercises, and make the workouts interesting. If you don’t like it, change it! Listen to music that pumps you up, dance in between reps (I do!), and just keep moving. I listen to my Zumba playlist and will practice moves between sets. I’m always staked out in the same corner of the gym and have no doubt I’ve been dubbed the Crazy Gym Lady by the rest of the morning crew. But you know what? I don’t care!

happy

I have to keep everything fun and engaging otherwise I get bored or lose interest, and I know I’m not alone. That’s one of the reasons why I like having different categories of workouts (On the Double, Make Your Day, Surfer workouts, etc) because it’s something new everyday. So if you don’t like what I put together, make a couple changes so it becomes your own and you can look forward to doing it!

It doesn’t happen overnight, but if you stick with the gym and really commit to your long-term health, it becomes something you can anticipate with enthusiasm!

5/25 – Make Your Day

Well, now that Survivor is over our Wednesday workouts are up in the air. It’s going to be a free weight free-for-all!

No, not really. Someone’s bound to get hurt in that scenario…

  • 5 minutes cardio of choice
    • 25 half squat row
    • 25 hover crunch
    • 25 bench dips
    • 25 sumo deadlift high pull
    • 25 knee lift squat with weight
  • 5 jump rope or jumping jacks
    • 25 thrusters
    • 25 Crossfit sit-ups
    • 25 bicep curl squats
    • 25 knee to elbow planks (each side)
    • 25 burpees

Confused about any of these exercises? Check out Fitness in a Minute to find out!

And yes, I did end today with 25 burpees. It’s not about how quickly you finish, but that you finish. Take the time you need but don’t give up before the end!

On the Double

  • 2 Crossfit (wo)man makers
    • 4 roll-up V-up
    • 8 oblique side bend
    • 12 leg kickbacks on forearms (each side)
  • 4 Crossfit (wo)man makers
    • 8 roll-up V-up
    • 16 oblique side bend
    • 24 leg kickbacks on forearms (each side)
  • 8 Crossfit (wo)man makers
    • 16 roll-up V-up
    • 32 oblique side bend
    • 48 leg kickbacks on forearms (each side)

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Paleo Mayo

One of the great things about being Paleo is getting to expand your horizons and try different foods. Not only that, but also being able to find new ways of creating a healthier version of the foods you already love! Did you know that Paleo S’mores are a thing? It’s true! I know because I’ve made them. It may have taken an entire day and I’ll probably never do it again, but they were delicious!

Do you know how easy it is to make Paleo mayonnaise? I used it in my Paleo Chicken Salad and will definitely be making some egg salad later this week (recipe to come). Mayonnaise can be made by hand, but requires a little more time so it’s much easier to make in a food processor or blender.

The ratio is 1:1 for egg yolks to cups of oil (1 cup of olive oil requires 1 egg yolk). So depending on the size of the batch you’re wanting to make, adjustments can be made accordingly.

  • 1 cup olive oil (lighter oils work best otherwise the flavor is so strong it almost tastes rancid)
  • 1 egg yolk
  • 2 tsp fresh lemon juice
  • 1 tsp Dijon mustard
  • pinch of salt
  1. Add egg yolk and Dijon mustard to food processor. Turn on high and whip until egg yolk becomes a pale yellow color (the air being whipped into the egg and oil is what makes mayonnaise so light and creamy).
  2. With the food processor still on, slowly pour oil into yolk/mustard mixture.
  3. Once oil has been added and whipped (about 2-3 minutes), add salt and lemon juice and adjust measurements to taste.
  4. Refrigerate any leftovers and use within 2-3 days!

Paleo Chicken Salad

  • 2 lbs boneless/skinless chickenChicken Salad
  • 4 cups water
  • 2 tbs lemon juice
  • 1 tbs lime juice
  • 1 clove garlic
  • 1 bay leaf
  • 1 tsp red pepper flake
  • 1 tbs salt
    • Add-ins
      • cashews
      • grapes
      • finely chopped red onion
      • chopped celery
  1. Add all ingredients (except chicken and add-ins) to a pot and bring to a boil. (This is our poaching liquid for the chicken. One of the most important things I learned in the culinary world is that you add flavor to your food during every step. Sure, we could use plain water, but what flavor does that add? Not much!)
  2. Season chicken with salt and pepper on both sides. In a heated pan, add oil (olive, coconut, or even bacon fat!) and sear chicken.
  3. Crockpot method: Place chicken into crockpot and add boiling poaching liquid. Cover and cook on low for 4 hours or on high for 2 1/2 hours.
  4. Oven method: Place chicken into large baking dish with high sides and add poaching liquid. Cover with foil and bake at 275 for 3-4 hours.
  5. Once finished, shred chicken and cool. Mix in Paleo or Primal mayo (or homemade mayonnaise) and grapes, cashews, finely chopped red onion, and chopped celery. Serve as a lettuce wrap or enjoy as a ‘Paleo Chicken Salad’ Salad!