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 3

Welcome to week 3! You have made it this far! This is a good week to check in. Re-weigh yourself, take your measurements, get some halfway photos!

A few people requested I do the full exercise in the video, so this week, you will find 30 seconds of each movement in the video. There are only five movements, each done for 30-60 seconds. Make sure you do the exercises three times with a minute break in between!

https://fbcdn-video-p-a.akamaihd.net/hvideo-ak-xfp1/v/t42.1790-2/10491403_651109341672712_158684041_n.mp4?oh=e613ea6b830722c01638fe58137c5c30&oe=542A0ACC&__gda__=1412041164_ef621d844a54e94c2d191173791e923a

Wednesday is the first of the month! Let's try a real challenge: For the first three days of the month (Wednesday-Friday), I challenge you to give up all processed foods and white sugar. Increase your intake of water, fruits and vegetables. If you get a really bad craving for sugar and just cannot stay strong, drink a glass of milk. This should help curb your cravings!

As always, here is the suggested recipe for the week. It is getting colder out due to the new season, so here is an incredible paleo chili recipe I made last week; honestly, it tasted phenomenal! I highly recommend you give it a try!

AIP Carrot and Sweet Potato “Chili”

Photo and recipe thanks to Mickey Trescott

AIP Carrot and Sweet Potato "Chili"

Prep time

30 mins

Cook time

45 mins

Total time

1 hour 15 mins

Serves: 5-6

Ingredients

• 2 tablespoons solid cooking fat
• 1 onion, chopped
• 8 cloves garlic, minced
• 1 tablespoon fresh thyme
• 2 cups carrots, cut into large chunks
• 4 cups sweet potatoes, cut into large chunks
• 4 cups bone broth
• 1 teaspoon sea salt
• 2 pounds grass-fed ground beef
• 1-2 avocados
• cilantro for garnish

Instructions

1. Heat your cooking fat in the bottom of a heavy-bottomed pot. Add the onion and cook for a few minutes, until translucent. Add the garlic and thyme and cook for another couple of minutes, stirring.
2. Add the carrots and sweet potatoes and cook for 5 minutes, or until gently browned. Add the bone broth and sea salt and bring to a boil, cover and then simmer for 20 minutes, until the vegetables are soft.
3. Meanwhile, cook the ground beef in a skillet until thoroughly cooked throughout and browned. Set aside.
4. When the vegetables are finished, add the ground beef and stir to combine. Continue cooking for another 15 minutes covered at a simmer. Serve each bowl garnished with avocado slices and fresh parsley.

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.

Around the Corner!!!

Wow! So cool to see how many people are committing to the Flat Ab Challenge!! Even some of my awesome peeps in Santa Barbara are doing the challenge from afar and some people I don't even know have asked to join! You all are AWESOME! And you know what else will be awesome soon? YOUR ABDOMINALS. Get stoked!

Don't forget: You still have three days to spread the word! Get your friends involved! Spread the wealth.

If you are one of the people in North Carolina, Illinois, England, etc. who can't make it to Bend for the test in day, you can still participate! Send me a picture of your stomach (without it being covered) from the front, side and back. Wear as little as possible! Don't forget what you wore though, because you will need to wear the same outfit when we test out on October 15! After taking photos, have someone (friend, spouse, parent) measure your waist- that's the smallest part of your stomach where it comes in just a bit. Then do the plank test. Get on your toes and elbows and hold that position (with a flat back, straight body) for as long as you can. Time it and send me the results at pureawesomenesspilates@gmail.com.

I'm so excited for you all to come out of this month feeling leaner, meaner and maybe even greener!

You're Invited!

"Talking to you is like being at a slumber party," my friend said as our conversation neared its end. I couldn't help but laugh. "Seriously! You live such an incredible life! You are constantly pursuing things you are passionate about and you make every task an adventure!"

If I had a theme song that played every time I entered a room, it would be the Indiana Jones theme song because I love adventure. I firmly believe that every day, even the ones filled with mundane errands and uncomfortable situations, should be exciting, memorable and filled with new lessons. Some people get so caught up in each task that they forget to have fun and focus on the simple pleasures of life.

Five of my simplest pleasures in life are as follows: Flannel, a great cup of coffee, conquering a new challenge, being outdoors and staying healthy and active. So what makes me tick while climbing a rock face, training for an Ironman or running up an undiscovered trail? It's a drive to do better, push harder, go further; a desire to discover what I am capable of and inspire others to conquer their goals as well.

So pack your love of adventure, your competitive spirit, your optimistic outlook on life and your favorite flannel shirt because those are the key things that make me tick in this slumber party I call life.

Kissing the Lipless

Sometimes, God puts a monkey wrench in our plans. Oh, just a heads up: This blog has nothing to do with my training. If you only read this blog for that information, you can skip this one. Otherwise, buckle up and enjoy the ride.

I have found that almost every time I try to make plans or imagine an event occurring a certain way, God likes to remind me of how small I am and how big he is. It's like He is laughing at my belief that I can actually plan my life. This was made abundantly clear to me (once again) on a recent trip to see some friends. I had big plans for what was going to happen. I planned ahead. I bought a special outfit, got my hair cut and was ready for the big event. The big event had no grand finale and my wallet was left a little emptier, my hair a little shorter.

At first, I was disappointed. After some discussion with my dear friend Amy, I realized I was grateful for the monkey wrench. God had bigger plans for me. Then I realized there was something standing between me and my relationship with God. That something was me.

We all know I enjoy a challenge. With the New Year comes a new opportunity to challenge oneself: Set goals, discover oneself, decide what you want from life. This year I want to pursue God. I have noticed that one of my love languages is physical touch. From past events, I don't feel like I have worth unless a man wants to kiss me. So I am going to take that away this year. I have decided not to kiss anyone in the year of 2013. I think it will be good. It will challenge others to pursue me on different levels and it will challenge me to trust God and put my life in his hands.

Challenge? Maybe. Yes. Challenge accepted.