Flat Ab Challenge Final Week

Only a few more days until we take the tape back out and measure you up! I hope you have been working on your cardio and strength, but even if you weren't as spot on as you had hoped, I encourage you to measure and test; take those pictures! Just see the difference and maybe find a little motivation to go one step further!

Today, I am posting the final ab video. Again, there are five movements, which should each be completed for 30-60 seconds five times. I apologize for lack of a full film. My phone does not allow me to upload full films, I guess. Some people had trouble watching my last one, so I went back to the explaining version. Though they are quick explanations, you can always pause the film or write each exercise down before doing the sets on your own!

https://www.youtube.com/watch?v=GR1PDsfZTSI&feature=youtu.be

A few weeks ago, my girlfriends and I went to see Katy Perry perform in Portland, Oregon. While in town, we ate at PF Chang's, my sister's favorite restaurant. We ordered the lettuce wraps, but as I looked down at the wrap, I couldn't help but notice all of the grease dripping off from the tip. Could this really be the healthiest option?

This week, I have found a healthy lettuce wrap, which is gluten- and dairy-free (celiacs, rejoice!).

Healthy Chicken Lettuce Cups

Recipe from Steamy Kitchen’s Healthy Asian Favorites
serves 4

INGREDIENTS

• 1 1/2 tablespoon cooking oil, such as Canola or Vegetable
• 1/2 pound ground chicken breast
• 2 shallots, sliced
• 1/4 red onion, diced
• 1 clove garlic, very finely minced
• Minced fresh chilies or jalapeno – more or less depending on how hot you like it
• 1 tablespoon fish sauce
• 1/2 lime juiced
• 1 teaspoon gluten-free soy sauce
• 1 head iceberg lettuce, leaves separated into “cups”
• 1 handful of cilantro & mint, cut into finally chopped

DIRECTIONS
Heat a wok (or large saute pan) over high heat. When hot, swirl  1 tablespoon of oil and add the ground chicken. Use your spatula to break up the meat and spread out of the surface of the pan. Cook until browned, about 3-4 minutes.
Push the ground chicken to one side of the pan and swirl the remaining 1/2 tablespoon of oil. To the oil, add the shallots, red onion, garlic, and fresh chilies and saute until fragrant, about 30-60 seconds. Add fish sauce, lime juice and gluten-free soy sauce.
Serve with lettuce cups and herbs.
Enjoy!

Flat Ab Challenge Week 2

One week done! Onto week 2. I hope you are all feeling terrific and really focusing on what you are putting into your body and how you are promoting strong abdominals in your activities of daily life.

I have new exercises for you this week. Last week, a few people came to me and commented that they didn't know how they were supposed to perform the last group of exercises. In the video, to keep it short, I show you each movement and the basics of how to do them. After you know what you are doing, pause the video and perform one set of each of the movements for 30-60seconds/movement. It should take between 2:30-5 minutes total. After you finish, rest for thirty seconds and repeat the set. Please remember: This is your workout. Only perform the movement for the amount of time that you can keep proper form. Also, take breaks and grab water if you need it. If you want to make it more challenging, come to a class! If you have pain associated with any of these exercises, either modify or substitute for another exercise. Sometimes, it is difficult to find an exercise that works the same muscles if you need to substitute. Feel free to email me and I can send you some suggestions: pureawesomenesspilates@gmail.com.

https://www.youtube.com/watch?v=q3xpTBuz9Uc&feature=youtu.be

Try to add 10-15 additional minutes of cardio to your current activity every day. Remember, always strive to improve!

Food wise: Did you know that almonds help decrease belly fat? They fill you up with healthy fats that help burn flab and build muscle! Here's a recipe from Self.com that helps promote flat abs. This specific recipe only makes one serving, so if you are making it for more than yourself, be sure to multiply the recipe.

Black Bean and Almond Pesto Chicken

INGREDIENTS

1/4 cup packed fresh basil
2 tablespoons slivered almonds
2 tablespoons canned black beans
1 clove of garlic, chopped
2 teaspoons extra light olive oil, divided
1/4 teaspoon salt, divided
1 boneless, skinless chicken breast (about 6 oz)
1/2 large zucchini, thinly sliced
1/4 cup cherry or grape tomatoes, quartered
1/2 cup cooked brown rice (left over from Tuesday's dinner)

PREPARATION

In a mini-chopper, blend basil, almonds, beans, garlic, 1 tsp oil and 1/8 tsp salt until mixture is combined but chunky. Heat oven to 400°. Heat a small ovensafe skillet over high heat. Add remaining1 tsp oil. Sprinkle chicken with remaining 1/8 tsp salt. Cook chicken until it browns, 2 to 3 minutes. Move chicken to one side; add zucchini and tomatoes. Top chicken and vegetables with pesto. Cover and bake until chicken is cooked through, 12 to 14 minutes. Cool 5 minutes, then slice chicken. Place rice in an airtight container; top with chicken and vegetables and refrigerate until ready to serve. When ready to eat, microwave on high 2 to 3 minutes.

Resolutions for a Bad Ass

Bad Ass. Yup, I used a bad word. I know, I know. Not cool. But you know what? The thing for which I was most proud of myself in 2013 was my Bad Ass attitude. With determination, I went from competitive athlete to immobilized raisin to overweight dreamer to Bad Ass Mother Runner all in one year. Okay, not mother because I don't have kids (obviously, running and I have decided not to take that step in our relationship yet), but still, I fought hard for what I wanted. With the help of my friends, family, a skilled orthopedic technician and some fantastic physical therapists (thanks Jason, Rich and Greg!), I am in the pool, on the trails and researching new bikes.

The fact that my ability to train was taken away from me has made me even more appreciative of what my body is capable of accomplishing. It is really cool to hear my dad tell me he was happy to see my running on the road. He is proud of me and I, in return, am proud of myself. My sister informed me that when my ability to run was taken away from me, she decided she would start running for me. She now loves running and it is all because of my passion and dedication. I know what I want and I am going to get it no matter the cost!

2014 brings the promise of another delightful year. We all know I have a 26 things to do while I'm 26, but I added a 2014 Resolutions Bucketlist to the mix. My goal is to accomplish something different every month of 2014. I have to do each resolution every day of the month. Below, you will find my new list, along with the progress on my 26 while 26 list.

Enjoy, peeps! Peace, Spice, Running and Almond Cappaccinos to you and those you hold dear!

January- Paleo

February- No sugar

March- Read the book of Psalms

April- Flossing

May- Random acts of kindness

June- Stretching

July- Being immersed in the Word

August- Letter writing

September- Camping

October- Yoga

November- Pinterest projects (right in time for the holidays!)

December- Home-cooked meals

26 While 26:

1. I've sent 4 letters/care packages.
2. I've done my 26 plus miles every week- easy cheesy!
3. I've been slacking on spending 26 minutes with God every day. Fail... need to restart.
4. I have yet to start taking my vitamins :/
5. No money towards loans. Whoopsidaisies!
6. I've gotten rid of sixteen items.
7. Two random acts of kindness. Hmmmm
8. No new Bible verses memorized. Eek!
9. Two new phrases in Thai!
10. I have yet to write my book, but I do have a title!
11. I've done my push-ups. No problem!
12. I haven't even attempted a 26-minute wall-sit!
13. So far I have run on 19 new trails in 3.5 months... that's not too shabby!
14. I've gone on 9 one-on-one friend dates.
15. I have not taken any yoga classes.
16. I have only tried two new recipes.
17. I have tried 5 new things.
18. I have given 38 epic highfives to 38 different people. 
19. I did a plank once this month and it lasted for 1:26 so I have some work to do.
20. I need to restart the 30-day yoga challenge.
21. I have yet to run a marathon this month. Gosh! What is wrong with me? ;)
22. I am working on my third art project/painting out of 26. I have a long way to go...
23. I have made 5 meals for my parents.
24. Surprisingly, I have only burned three CDs! Weird... I thought that would be the easiest!
25. I have lost 4.4 pounds. 
26. I have read four new books so far. Currently, I am reading one my grandmother sent me. Suggestions are always welcome!