Tuesday, September 30, 2014

Week 2 - On the Road Fitness Plan

Here is my update on last week's experience:

I started Felix's "On the Road" fitness program last week Tuesday, on the road to Maui...  True test!  Because my flight was at 5am, I had to do my exercise at the end of my day, which is really hard because I just want to eat and sleep after a 12 hour day.  Because the exercises are fun and short, it was doable - thanks Felix!  The exercises got my heart rate up and I did start sweating.  And most important, I can do this!  The rest days are my favorite.

Finding a daily routine and doing the fitness part in the morning is desirable, but with this program, just doing it is better than nothing.

The nutrition part of this program is a huge challenge when you are on the road.  If there are natural food stores close by, it makes it so much more easier.  When you have a business lunch or dinner, pick a restaurant that offers more of a vegetarian fare, but don't be that person that substitutes everything....I refuse to be that person.  Sticking to the side veggie dishes and ordering a couple of sides is a good meal.  Maui was a good destination for eating out, but the Big Island was a little more challenging.  The distance between the towns made it much more harder to find stores or restaurants with the vegetarian and lean proteins I was looking for.  So purchasing cut veggies and nuts (but not too many nuts), for the road trip is best.

I don't have to travel this week, so I am meeting with Felix to go over last week and to go over my exercises with him.  He will be checking on my form and movement with each exercise.  His feedback is crucial and keeping me accountable is key!

Week Two!  Here are the exercises....

Day 8: Perform five rounds of:
  • 5 push ups
  • 10 sit ups
  • 20 mountain climbers (To begin with, each step can be counted as one. If you are up to it, count two steps (step left + step right) as one rep. These will get your heart rate going.)
Rest 60-90 sec in between rounds.

Day 9: Rest

Day 10: Repeat from Day 1
(see last week's post for these exercises)

When I am not traveling, along with these exercises, I will be doing my usual walks and swimming sessions.

Don't forget to take those moments of magic during your day.....


See you next week at my next update!  Stay consistent and focused!


Tuesday, September 23, 2014

On the Road - Day One Fitness Program

Here we go, Week ONE, Day One on our "on the road" fitness plan.  This is what Felix emailed me last week:

Workouts
Okay, here we go. Writing you a workout program is not an easy task without having first assessed your level of fitness/strength, being able to explain or correct technique and form or knowing what “props” you have available.
Nevertheless, here are some workout/exercises for you on the road. More than working out, diet will be key. *:) happy But more to that after the workout. To begin you will go with a two days on, one day off split. Workouts will be rather short but therefore higher in intensity. You are looking at 10-20 min, with a short warm-up/cool down and stretching before and/or after... so a total of no more than 30 min. Later on, this can/will change. But on the road, your main concern should be staying disciplined. All exercises below are strictly bodyweight exercises and do not require any props or weights.

Day 1: 5 rounds of:
  • 5 pushups
  • 10 squats
  • 30 sec plank

Day 2: Perform 21-15-9-3 reps of:
  • Jumping Jacks
  • Sit ups
  • Squats

Day 3: Rest

Day 4: Complete:
  • 1 push up
  • 10 squats
  • 2 push ups
  • 8 squats
  • 3 push ups
  • 6 squats
  • 4 push ups
  • 4 squats
  • 5 push ups
  • 2 squats
  • 4 push ups
  • 4 squats
  • 3 push ups
  • 6 squats
  • 2 push ups
  • 8 squats
  • 1 push up
  • 10 squats

Day 5: Perform 10-9-8-7-6-5-4-3-2-1 reps of:
  • squats
  • sit ups

Day 6: Rest

Day 7: Complete the cycle as many times as possible in 5 min:
  • 5 push ups
  • 10 alternating lunges (5 each leg)
  • 15 sit ups
Complete three rounds total.


Nutrition
Since you are on the road, I will mostly focus on the eating out part (since you love to do that anyways *;) winking) and less on the cooking/preparing your own meals.
You know that I personally do not eat any animals or animal products. This does however not mean that I will ask you to do the same. Here are a few guidelines that I think are easy to remember:
  1. First and foremost: Eat for nutrients. No empty calories! This is KEY!
  2. Eat vegetables, fruits, legumes and beans... and some nuts and seeds.
  3. If you chose to eat meat or eggs, opt for grass-fed/free-range/organic and make those the “side” and not the main part of the meal.
  4. Minimize (or eliminate if possible) dairy! No other animal in the world consumes the milk of another animal, especially not after the infant stage. Neither should we.
  5. Minimize refined oil! If you use them, do so sparingly and opt for coconut oil. Fried is pretty much oil with a little bit of food.
  6. No sugars! No sucrose, no glucose, no Sucralose... you name it. Eating sugar in whole-food fruit (i.e. apples, strawberries etc) is okay.
  7. Minimize (or eliminate if possible) processed food! Bread, pasta, donuts, chips... be strong and opt for something else. Notice: I did not put potatoes or rice on the Avoid List. These are okay. Just don't eat them every day and opt for wild rice, sweet potatoes or even quinoa or amaranth.
  8. Use GOOD salt. No table salt, please. Try Himalayan “Pink” Salt.

Tips:
Salad dressing: You can make nice dressings using (balsamic) vinegar. Sometimes I simply mix oil-free hummus with some vinegar for a delicious dressing. Or try a tahini and soy sauce based dressing and add some lemon juice.

Taste: You can retrain your taste buds within three weeks. Be patient and stick with it. Most people don't like beer or wine the first time the they try it. *:-& sick

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I will be sharing my meals in my "end of the week" updates.  Good luck to you and to me!

Natalie

Monday, September 22, 2014

Using a personal trainer (fitness and eating coach) for the first time!

I figured since I just turned 55 years old and moving closer towards the BIG "60", I should try something new in my health routine.  So I got a personal trainer!

With the challenges of my travel schedule, I can never really keep a consistent monthly, weekly or daily scheduled routine.  The only time I am on a scheduled fitness routine, is when I am on vacation. I bet there are a lot of us out there - right?

So I posed that challenge to my physical trainer, Felix Gardner.  Felix is launching a new personal trainer business and I told him that I might be part of a large niche of the community, that he might be able to focus on - business people on the run...   Developing a workout and eating program for people like us!

I will be taking you along mine and Felix's "On the road again...I can't wait to be on the road again" workout and eating program, on my blog.  I will be making a "beginning of the week", and "ending of the week" post of what the workout will be and also on an update of how I am doing.  If you like, you can join me!

We are starting this tomorrow, Tuesday, September 23, 2014 and will be doing this for 30 days.  After the 30 days, Felix will assess my progress and start me on something new, to elevate the progress I have already made.

Are you with me?  I will post my 1st week plan tomorrow and guess what?  I will be traveling to Maui, so it will be the perfect 1st day/1st week test.


Sunday, November 10, 2013

A Day in Hanapepe "The Littlest Town on Kauai"

Even though it was a business trip, in search for new natural and organic retailers, I was able to discover and experience the little town of Hanapepe on Kauai.

The little town of Hanapepe was pleasantly filled with new, eclectic & chic businesses, galleries and boutiques.

My favorite cafe was the "Little Fish Coffee".  It was like stepping back into Hanapepe in the early 50s, the architecture, retro kitchen table & chairs, chalkboard menu offering, bowls, sandwiches, smoothies, freshly baked banana bread, coffee, and juiced veggies.  But the iPad cash register, surely brought me back to 2013. There was a cute little courtyard in the back for someone to relax and enjoy the wonderful warm weather of Kauai.

 



I had the Very Green smoothie and Mom's Banana Bread and they both hit the spot for my healthy snack.  The smoothie was filled with banana, kale, spirulina, pineapple, and whey protein.  The banana bread tasted like mamma used to bake and made with local apple bananas - dense and fluffy at the same time.


So the next time you are on Kauai, take a break in the little town of Hanapepe.

Saturday, June 23, 2012

Spicy Korean Miso Vegetable Soup

I've been craving Korean food and wanted to create a dish that had the spicy and umami flavors of Korea, but be vegan & no oil, to comply with the Engine 2 diet.

I ventured out to Keeaumoku Street and found a wonderful Korean market with all of the vegetables, noodles, and sauces anyone would need to create such a dish.  I tried to read every label on the miso and chili sauces, looking for one that did not contain MSG - mono sodium glutamate.  Which equals to swollen ankles and a very bad migraine for me.  And I did, so here is the recipe I created for my rainy night, I want Korean food dinners.  I hope you try it.

1 cup water
1 diced onion

In a cast iron pot, boil water and add onion, saute for about 5 minutes to extract flavors from onion.  Add miso and gochujang pastes and mix.  Add 2 cups water, mix and bring to boil for 5 minutes.  You may add more water for your consistency preference.

1 tablespoon organic light miso paste
1 tablespoon organic gochujang paste
2 cups water

Add kabocha and cook for 5 more minutes, then add Tteokguk for another 5 minutes.


1 cup diced kabocha
1 cup Tteokguk (sliced rice cake) follow rinsing instructions or rice noodles

Add the remaining ingredients five minutes before serving.  Lower heat before placing egg in the middle of the pot and cook for another 2 minutes, slowly pour broth over egg.

1 cup mushrooms

1 cup firm tofu
2 cups sliced tuscan kale
1 egg per person (optional)

The egg gives the soup a creamy velvety texture.  And of course more protein.

Sunday, May 13, 2012


Happy Mother's Day

Mom!!!

Friday, May 4, 2012

Cauliflower & Tofu Carrot Puree Curry

5 organic carrots
2 russet potatoes
4 cloves garlic
1 cauliflower cut in 6 wedges
1 cinnamon stick
salt to season water

Cut carrots and potatoes into 1 inch pieces.   Cook in salted water until fork tender.  Drain water and puree carrots, potato and garlic, until smooth.  Set cauliflower in ice water and put aside.

1 large onion diced
1 cup organic vegetable broth
2 tablespoons of dahl masala
1 teaspoon salt
1 can of organic light coconut milk

Saute diced onions in vegetable broth until translucent on medium heat.  Add masala and salt, cook for 5 minutes.  Add coconut milk and simmer for 15 minutes on medium low heat.

1 box extra firm organic tofu
1 teaspoon olive oil

Drain 1 box of extra firm tofu.  Cut into 10 pieces, dry pieces on paper towels.  Lightly oil grill pan and heat on medium high heat.  Grill pieces of tofu in grill pan until marks are on all sides of tofu pieces and set aside.  Drain chilled cauliflower and grill on all sides and set aside.

1 cup grape tomatoes sliced in half
1/2 cup cilantro minced

Before placing cauliflower and tofu in curry mixture, salt to taste.  Carefully place cauliflower and tofu, simmer for 5 minutes.  Before serving mix in tomatoes and cilantro.

Serve with basmati rice.