Black Bean Mash (Or Black Beans on Toast with Avocado & Tomato)

Adapted from Vegan for Everybody

This makes a great breakfast, lunch or snack!  Paulo likes to eat just the mash with a side of brown rice.


  • 4 oz cherry tomatoes, quartered

  • 2 cups black beans (rinse and drain if using canned beans)

  • Pinch of pepper

  • 1/2-1  tsp chili powder, (I prefer Penzey's Chili 3000!)

  • 1/4 cup boiling water

  • 1/2 tsp lime zest, plus 1 tbl lime juice

  • 1 ripe avocado

  • 1/4 cup fresh cilantro chopped


  • Place beans, boiling water, lime zest and juice, pinch of pepper, chili powder and cilantro in a bowl.  Mash with potato masher until coarse puree, leaving some whole beans intact.
  • Toast bread and spread mashed bean mixture evenly on toast.  Top with tomatoes and avocado ! 


Vegan Udon Noodle Soup


  • 1 package buckwheat Udon Noodles
  • 1 thumb ginger, minced
  • 2 cloves garlic, minced
  • 5 scallions, white and green, diced
  • 1 cup broccoli, cut in to bite size pieces
  • 1 cup each carrot and red peppers, cut into match stick size pieces
  • ½ cup frozen edamame
  • 1 cup sliced shitaki mushrooms
  • 1 TBL sesame oil
  • ¼ cup Tamari sauce
  • 1 TBL thai chili sauce (or to taste)
  • 6 cups vegetable broth
  • 1 cup chopped cilantro


  • Place a large saucepan on a medium heat and add sesame oil. When hot, throw in the garlic, ginger, scallions, carrots, red peppers, edamame and broccoli and sauté for about 3 minutes, stirring regularly.
  • Add in the mushrooms and saute for about another 2 minutes, not allowing mushrooms to lose their texture.
  • Next, add Tamari sauce, chili garlic sauce and vegetable stock.  Bring the soup to a boil. Turn down heat and simmer for 10 minutes.
  • Meanwhile, cook udon noodles according to package directions. Drain and rinse.
  • Add the noodles to your soup and serve up with a handful of chopped cilantro in each bowl!


Balance and Stability Training.

ATHLETE50 Blog #3 Balance and Stability



“Oh Crap”

 A friend once told me that the key to staying injury free AND being competitive in a game or match depends on our ability to recover from the multiple “Oh Crap” positions we find ourselves in during play. “ Oh Crap” positions are those where we are almost out of control but are able to come back into full control. I find this to be even more important for athletes+50!

As we age a number of physiological changes happen that affect our balance and stability as well as our ability to RECOVER FROM those unbalances and instabilities.



The ability to control and maintain our body’s position is BALANCE.  Obviously, this is a crucial attribute to an athlete. The inner ear interacts with our eyes, joints, muscles and bones to keep us balanced. 

Possible causes of losing our balance and stability are:

1)   Inner ear disturbances.

2)   Vertigo.

3)   Poor eye sight.

4)   Joint issues.

5)   Muscular weakness.



Improving Balance and Stability

If you suspect that numbers 1,2 and 3 above are the causes or are contributing to balance problems then go see a doctor right away.  Glasses, antibiotics for inner ear infections, or prescription corrections for your glasses may just do the trick.  If it’s more complicated than that, you’ll definitely be glad you went to see the Doc!

As far as numbers 4 and 5 above are concerned, our work in gym can do a lot to improve balance. Sensors in the joints and muscles detect things like joint angles and pressure and muscle tension and send this information to the central nervous system to maintain balance and stability.

The old adage of use or lose it applies here. If you don’t train,they will only get worse so keep training them!  Detraining of these proprioceptors and muscles affects our balance negatively.   Routinely doing exercises that tax your balance system such as working on a BOSU ball or using a TRX System or simple exercises like one leg hops are great ways to improve our stability. BUT don’t neglect the benefits of strength training or plyometrics training to help us recover from the “Oh Crap” positions.  Once our balance is lost –and that will happen- we need those fast twitch muscle fibers powerful and ready to act.

Six exercises-- 2x/week-- 4-8 weeks=Balance^  Stability^


BOSU Squats (2 setsx10-15 reps)

BOSU Pushups (2 setsx10-15 reps)

BOSU Squat Hops (2 setsx10-15 reps)

TRX Rotational Rows (2 setsx30-60 seconds each side)

Loop Hops (2 setsx60 seconds each leg)

One Leg Deadlift (2 setsx10-15 reps each side)


Click here to see a sample balance and stability video


Mushroom Bolognese

Adapted from America's Test Kitchen "Vegan for Everybody"


  1. 2 pounds Cremini mushrooms, trimmed & quartered
  2.  2 carrots, peeled and chopped
  3. 1 small onion, chopped
  4. 1 (28 oz) can organic whole peeled tomatoes
  5. 3 TBL extra virgin olive oil
  6. 1/2 dried Porcini mushrooms, rinsed & minced
  7. 3 gloves garlic, minced
  8. 2 TBL organic tomato paste
  9. 1 cup dry red wine
  10. 1/2 cup vegetable broth
  11. 1 TBL soy sauce or Tamari
  12. 3 TBL soy unsweetened creamer
  13. 1 lb whole wheat linguini (also works well with spaghetti squash!)


  1. Working in batches, pulse Cremini mushrooms, carrots, & onion in food processor until finely chopped, about 5-7 pulses.  Transfer to a large bowl.  Pulse tomatoes and their juices until finely chopped, 6-8 pulses.  Set aside separately.
  2. Heat oil in dutch over over medium heat until shimmering.  Add processed vegetables and Porcini mushrooms, cover and cook, stirring occasionally  until they release their liquid, about 5 minutes. Uncover, increase heat to medium-high and cook until vegetable begin to brown, about 10-12 minutes.
  3. Stir in garlic and cook until fragrant, about 30 seconds.  Stir in tomato paste and cook for 1 minute.  Stir in wine & simmer, stirring occasionally until almost evaporated, about  5 minutes.
  4. Stir in processed tomatoes, broth, soy sauce, 1/2 tsp salt & 1/4 tsp pepper.   Reduce heat and simmer until sauce has thickened but is still moist. Stir in soy creamer. Continue to stir occasionally.
  5. Meanwhile, cook pasta according to directions and drain, reserving 1/2 cup cooking water. Return to pot.  Add sauce and toss to combine.  Adjust consistency with reserved cooking water as needed.  Season with salt and pepper to taste & serve.

Life is Good in Your 50s!

As 2018 rolled in, I began to reflect on how good life can be when you are in your 50’s and 60’s!  We as women generally have more time to devote to our personal care.  If you have had children and are not an emptynester, (and I am not!) chances are your children are old enough to do most of their self-care, drive to their sport or music practices and help out with chores around the house.  That opens up time that we had spent earlier in our life, caring for pre-school and elementary school children.  Even if you work a full time job (and I do!) you can take more time before and after work to do the things you could not do when you were getting children up and fixing their meals.  If you have never had children, chances are your career is established and you can negotiate time for self-care.  The 50’s and 60’s truly ARE the decade to dedicate time to ourselves.  We are wiser, have more free time and ready to prioritize ourselves.

For this New Year, my list of goals hasn't changed much, but I am making them more specific. I am still going to focus on my distance running by picking two half marathons to train for. I will focus on strength training 3-4 days per week with a four-week program set out each month.  I am going to set aside time to practice my meditation and mindfulness daily.  And I am going to continue to grow my knowledge in our plant based eating through reading, research and following the example of several leaders in this field. 

I would love to have you join me in this challenge for 2018.  Remember to make SMART GOALS:

Specific.  Specific refers to what you are going to do.  Use action words such as exercise, eat, and coordinate.  Think about why you are choosing this particular goal.  A good idea of a SPECIFIC goal is: I am going to walk 3 miles in 45 minutes by March 1st.

Measurable.  If you can measure it, you can’t manage it.  Choose a goal with measurable progress.  You may have a long-term goal, but have smaller measurable steps along the way.  For example, if you want to run a 6-mile race in the spring, you should set your training program to build your mileage each week.  

Achievable.  Set goals that are achievable for YOU and you only.  Your friend may want to run a marathon in May.  This may not be important or attainable for you.  You may need to set a goal of running a 5k in March.

Realistic.  This does not mean easy.  It means Do-able.  Set the bar high enough to feel satisfied when you attain your goal, but not so high that the thought of your goal is overwhelming.  For example, rather than setting a goal not to eat sweets all month, it may be more realistic to set a goal to eat only one sweet per week.

Timely.  Set a time frame for your goal.  Next week, next month, by spring.  Putting a clear target in front of you gives you something to work toward and allows you start on it right away.  Remember though, if your time is more than a few weeks in the distance, set interim goals to get you there.

 I would love to hear from you about your goals for YOU in 2018. Good luck and let me know how I can help.


10 Steps Towards Better Self-Care

     Recently I posted 10 steps toward self-care for 10 straight days on social media.  I think these are important to remember, especially at this time of year when we over-schedule ourselves, attend more parties, the kids are home from school and we generally have less time for ourselves than normal. Think about them and see if they make sense in your life.

1.    Take time to laugh daily.

2.    Drink more water.

3.    Eat healthy foods.  Don’t skimp on veggies & fruits.

4.    Meditate or find alone time every daily.   Take a moment to notice your breath.

5.    Give more, but don’t be afraid to say no.

6.    Get up and move every hour.

7.    Be wary of those you allow in your personal space.

8.    Get to sleep on time.

9.    Exercise Daily.

               10.   Take time to be grateful.


Butternut Squash, Kale and Quinoa Bake

Adapted from The Minimalist Baker

Serves 6


  • 3 cups butternut squash, chopped into small, bite-size cubes
  • 2 tablespoons grapeseed oil or avocado oil, divided
  • 3⁄4 cup quinoa
  • 1 ⁄2 cup vegetable broth
  • 1⁄2 medium red onion sliced in thin rings
  • 2 cloves garlic, minced
  • 8 ounces cremini, button, or baby bella mushrooms, quartered
  • 1⁄2 cup walnuts, roughly chopped (optional)
  • 3 cups loosely packed kale, chopped
  • 1 teaspoon Penzey's Mural of Flavor
  • Sea salt, black pepper and red pepper flakes to taste


1. Preheat oven to 400 degrees

2. Line a baking sheet with parchment paper. Add cubed butternut squash and 1 tablespoon oil. Season with a healthy pinch each salt and pepper.

3. Toss to coat and bake for 12 to 14 minutes, or until just fork tender. Remove from heat and set aside.

4. In the meantime, thoroughly rinse quinoa in a fine-mesh strainer. Add to small saucepan with vegetable broth and bring to a boil over high heat, then reduce heat to low and cover. Cook until liquid is fully absorbed and quinoa is fork tender—about 15 minutes. Set aside, covered.

5. Heat a large oven proof large skillet over medium heat. Once hot, add remaining 1 tablespoon oil, onion, and garlic. Season with a pinch of pepper.

6. Cook until onion is soft and translucent ( 4 to 5 minutes) stirring frequently. Add mushrooms and continue cooking for 5 minutes, or until mushrooms are lightly browned.

7. Add kale to the pan. Season with Mural of Flavor, red pepper flakes and pepper. Stir to coat. Cook until kale is just tender. Remove from heat and set aside.

8. Once quinoa is finished cooking, reduce oven temperature to 375°F Add cooked quinoa to skillet. Top with vegetable-walnut mixture and roasted butternut squash. Lightly stir/toss to combine.

10. Bake uncovered for 5 to 7 minutes to warm through. Serve immediately.


Portobello "Steak" Fajitas

Adapted from


  • 6 large portobello mushrooms
  • Marinade (this will be divided)
  1. ½ cup grapeseed oil
  2. ½ cup fresh lime juice
  3. 4 tsp dried oregano
  4. 4 tsp ground cumin
  5. 3 tsp chili powder
  6. 1½ tsp salt
  7. freshly ground pepper

The Rest:

  1. 1 large red peppers thinly sliced
  2. 1 large yellow pepper thinly sliced
  3. 1 large orange pepper thinly sliced
  4. 1 large green pepper thinly sliced
  5. 1 large red onion thinly sliced
  6. 6-8 whole wheat flour tortillas
  7. 1/2 cup cherry tomatoes, cut in half
  8. Cilantro
  9. Sliced avocado or guacamole (optional)


  1. Prepare the portobellos. Scrape out gills and remove stems with a small spoon. Wash gently or alternatively wipe with a damp cloth. Slice into long ½ inch wide strips.
  2. Thinly slice peppers and onions
  3. Prepare the marinade by whisking together the grapeseed oil, lime juice, dried oregano, ground cumin, chili powder, salt and freshly ground pepper (to taste).
  4. Add cut mushrooms to one large flat baking dish and peppers/ onion to the other.
  5. Set the pepper/ onion mix in the fridge until later.
  6. Toss the mushrooms well with about ¾ of the marinade. Set the remaining ¼ of the marinade aside for later. Leave the mushrooms marinating for at least half an hour (preferably longer) tossing every 30 minutes as able. Cover and refrigerate.
  7. When you're ready to eat, toss the pepper mix with the remaining marinade. Preheat a large skillet and pour in contents of the bowl containing peppers/onions/ marinade. Saute over medium for about 10 minutes or until veggies are softened.
  8. Meanwhile preheat a grill pan over med or high heat. Lay the marinated mushrooms on the pan and grill 3-5 minutes per side until they have nice char lines.
  9. Warm tortillas in a separate skillet.
  10. To assemble:
  11. Place tortilla on a plate and layer with mushrooms, pepper/onion mix, or avocado if using, cilantro and any other desired toppings. Roll and enjoy!

Muscle Imbalance and Training to Minimize it!

ATHLETE50 Blog #2 Muscle Imbalance.


If you are a switch hitter (can bat from both left and right sides) in baseball or softball, then you can skip this article!

The rest of us play our sports primarily with our dominant side:  We always hold the racquet with the same hand, we always swing the golf club from the same side, we always hit the softball from the same side of the plate, we mostly kick the soccer ball with the same foot and we mostly shoot the basketball with the same hand.  This means the same muscles are used in the same way over and over and the same joints are stressed in the same way over and over.



What does this mean to the body?

The resulting repetitive and unilateral stresses on the musculature and joints means that the used muscles get stronger and usually bigger.   It also means that some joints end up taking most of the stresses in the same planes of motion.  Once dominant, over developed muscles start pulling on the skeletal system in an unbalanced, unsymmetrical manner fatigue, pain and injury are more likely to occur. And the joints are more likely to wear unevenly and painfully!


Bad news/Good news:

The bad news is that we are never going to be able to train the non dominant side enough to get it in balance with the dominant. The good news is that by following some smart exercise guidelines you can reduce the level of imbalance and therefore reduce the level of fatigue, reduce the level of pain and hopefully reduce the severity of injury.



1)   DON’T DO BARBELL SQUATS—do instead weighted lunges and step ups, preferably with rotation.  This insures that both sides of the body are working evenly.

2)   Try TRX System training—because of the inherent bilateral stability needed to perform most exercises, both sides of the body are involved in all exercises.  Try the step back lunge, the one legged squat, the rotational row and the pushup!

3)   DON’T DO BARBELL BENCH PRESS—do instead unilateral dumbbell bench presses.  Stability and balance.

4)   Try the dumbbell clean and jerk with rotation—instead of barbell clean and jerk or the deadlift.

5)   DON’T DO BARBELL SHOULDER PRESS—do instead unilateral dumbbell presses.

6)   Try performing your exercises using the BOSU or stability ball. This engages more stability muscles on both sides of the body.

7)   Work your obliques by doing rotational abdominal work to BOTH sides.  Ball slams with rotation and balance plank are great for it.



Click here to see a video demonstration of the exercises mentioned above



A Healthier You in 2018

A Healthier You in 2018


A 4 Part Lecture/Activity Series presented by Paulo & Stephanie


Monday at 6:45 beginning January 8th

Includes Healthy Snacks!


Register for all 4 for $100 and bring a spouse, partner or housemate for FREE!

Lectures can be purchased individually for $30


·      Lecture 1: 10 Steps to a Healthier You

Learn the small steps you can make daily to lead you to a healthier life, including nutritional changes as well as plans of behavioral change

·      Lecture 2: Food & More

Includes information on: Eat this, not that, Grocery Shopping Tips & Kitchen Hygiene

·      Lecture 3: Incorporating Movement & Mindfulness Daily

Learn the basics of Mindfulness & Meditation and 10 easy ways to get more movement in your day

·      Lecture 4: Let’s Have Dinner

Everyone gets to prepare and share a healthy recipe they have enjoyed!


Space is limited; register today!

Steph's NEW Famous Slow Cooker Chili (VEGAN)

Finely chop the following:

  • 2 stalks celery

  • 2 large carrots

  • 1 seeded red pepper

  • 1 seeded green pepper

  • 1 small broccoli crown

  • 1 sweet onion

  • 1 cup mushrooms

  • 2 small seeded jalapenos

  • 2 tsp garlic

  • 2 large tomatoes (or 1 can no salt organic can tomatoes)

  • 3 cups of your favorite beans, rinsed & soaked (or 2 cans of your favorite            beans, rinse thoroughly

  • 3 Tbl Chili Powder (I prefer Penzey’s Original and I only use Penzey's   spices)

  • 2 Tbl Cumin

  • 2 Tsp Oregano

  • 1/2-1 tsp Cayenne

  • 1 tsp Chipotle chili powder

  • 1 tsp Smoked paprika


Layer the veggies in the slow cooker  and cook on low all day.  Stir frequently as it starts to cook.

Adjust the spices to suit your taste and serve with brown rice or oven baked sweet potato and top with fresh cilantro if desired


The Importance of a Warm Up

The other day I asked one of my tennis player clients if he had warmed up thoroughly before playing. He thought about my question for a couple seconds then he said “warm up is in the same category as flossing:  We all know we should do more of it but we never quite get around to it!”   After I stopped laughing, I explained why warming up properly and thoroughly can be the most important thing one can do to yield the best performance possible on any given day!

We all remember as youngsters jumping into a pickup game of soccer or tennis or basketball without even THINKING of warming up first. At that point in our lives tendons and ligaments were supple and flexible, the list of injuries was short (if any) and the excitement to get playing was too strong.  For Athletes 50+, the excitement to get playing is just as strong but the tendons and ligaments are not as supple or flexible and the list of injuries has grown considerably.

The benefits of a proper warm up:

A)   Increase Muscle Temperature- as this happens (up to a point), a muscle’s contractile efficiency increases and therefore its function improves.

B)   Increase in General Temperature- an increase in systemic temperature (up to a point) makes the whole system function more efficiently.

C)   Increase Blood Flow to Muscles including the Heart- as the blood vessels dilate and carry more blood to the working muscles, including the heart, more oxygen gets delivered to and more waste products are removed from those muscles.

D)   Increase Range of Motion of Joints- a proper warm up allows you to slowly and safely increase the range of motion around joints as the exercises progress from easy to hard, slow to fast and unidirectional to multidirectional.

E)   Increase Psychological Readiness (Focus)- as we go through the warm up our minds are becoming more ready for the task that’s coming up by eliminating distracting thoughts from the day’s events and visualizing what we want to accomplish during the game.

F)    Increase Neuro-Muscular Efficiency- as the warm up moves from general exercises to sport specific exercises, the nervous system/muscular system connection becomes sharper and faster resulting in better technique.

G)   Decrease Risk of Injury- all the previously mentioned benefits will result in fewer injuries to tendons, ligaments, joint structures and muscles, of which the heart is one.

H)   Decrease in Post Match Soreness- less stress at the cellular level means there will be less soreness from damaged tissues.

Guidelines for a Proper Warm up:

Generally speaking, sports that require change in direction such as racquetball, squash, soccer, basketball, etc. should follow the following sequence:

Stationary --> Low impact straight line activities --> High impact straight line activities --> Low impact lateral activities --> High impact lateral activities --> Change of direction activities --> Sport specific activities

Click here to see a sample warm up video:

Perform each activity for 30-45 seconds or for 10-15 repetitions.  Repeat as many times as you feel you need.


Tuscan Farro White Bean Soup


  • 1 tablespoon extra virgin olive oil
  • 1 large onion, sliced
  • 2 celery stalks, trimmed and chopped
  • 2 carrots, peeled and chopped
  • Salt and pepper
  • 1 tablespoon minced garlic
  • 1 cup farro, spelt or barley
  • 1 cup dried white beans, soaked for several hours or overnight
  • 2 cups chopped tomatoes (canned are fine; do not drain)
  • 6 cups low sodium vegetable stock or water, more as necessary
  • 2 cups fresh spinach
  • ¼ cup chopped fresh parsley
  • ¼ cup chopped fresh basil, optional


·  Put oil in a large, deep saucepan over medium heat; a minute later add onion, celery, carrots, a pinch of salt and some pepper. Cook until vegetables are glossy and onion is softened, 5 to 10 minutes. Add garlic, and stir; add farro, beans, tomatoes and stock, and stir.

·  Bring to a boil, then adjust heat so mixture simmers steadily. Cook until farro and beans are tender, at least an hour, adding stock or water as necessary if mixture becomes too thick. Stir in spinach, parsley and basil (if using), then cook another 5 minutes. Taste and adjust seasoning

Cauliflower & Chickpea Curry Adapted from


  • 1 medium-large cauliflower (about 1 3/4 pounds/800g), trimmed
  • Sea salt
  • 2 tablespoons sunflower oil
  • 3 onions, chopped
  • 4 garlic cloves, chopped
  • 1 teaspoon freshly grated ginger
  • 2 teaspoons ground coriander
  • 2 teaspoons ground cumin
  • A large pinch of dried chile flakes
  • 1 (14-ounce/400g) can plum tomatoes, chopped, any stalky ends and skin removed
  • 1 (14-ounce/400g) can chickpeas, drained and rinsed
  • 8 oz organic light coconut milk
  • Organic low sodium vegetable broth
  • 2 teaspoons garam masala
  • 2 teaspoons curry powder (I prefer Penzey’s Sweet Curry)
  • 8 oz spinach or other greens
  • A good handful of cilantro, chopped
  • Sea salt and freshly ground black pepper


  • Cut the cauliflower into medium florets. Put into a large pan, cover with cold water, add some salt, and bring up to a rolling boil. This will partly cook the cauliflower. Take off the heat right away, drain well, and keep warm in the pan.
  • Heat the oil in a second large saucepan over medium heat. Add the onions, garlic, and ginger and sauté for about 10 minutes, stirring often.
  • Add the ground coriander, cumin, chile flake, and some salt and pepper and cook for a further 5 minutes.
  • Add the tomatoes with their juice and the chickpeas. Stir well, then add the parcooked cauliflower. Pour in coconut milk and enough vegetable broth to almost but not quite cover everything (1/3 to 3/4 cup/100 to 200ml) and bring to a simmer. Simmer for 5 to 10 minutes, stirring once or twice, until the cauliflower is tender.
  • Stir in the garam masala, curry powder, greens and half of the chopped cilantro, then check the seasoning. Serve scattered with the remaining cilantro and accompanied by brown rice.

Why Paulo & I Dipped Our Toes into Plant Based Eating

Oh my gosh!  September 9th was such a transformative day for me. I partook in Mindy & Bruce Mylrea’s One Day to Wellness workshop because I have been trying to “Raise my Healthfulness Game” in 2017.  This year I started with the goal of practicing meditation and mindfulness daily, while increasing my knowledge of nutrition and healthy eating.  When I read about the workshop, I thought it might be just what I needed. I had no idea it was going to be as educational and motivational as it turned out to be.  It raised my awareness game and seriously began our personal experiment into vegetarianism and vegan eating.


Bruce & Mindy spoke about their experience in what they called their “transition” to plant based eating, but they also presented significant amounts of the current research behind plant based eating.  More and more research is linking animal protein consumption to cancer, heart disease and diabetes.  There is a significant amount of research that support a relationship between high protein diets and kidney disease. (Even Arnold Schwarzenegger is turning VEGAN!)  And it is difficult to ignore the impact of animal food production on the environment, not to mention concerns regarding the ethical treatment of animals.


So, Paulo & I decided it was time to listen to science and see how our bodies responded to a change in eating style.  Right now we are 3 weeks in to our MOSTLY VEGANISM.  Admittedly, learning to eat this way is taking some practice.  There is a lot of volume of food required and we are rethinking our meals and meal planning.  But, we feel good.  Maybe a few pounds lost and body fat is down.  We are committing to our plant based eating style for the next month and checking the results of our experiment at our next checkups!   For the next chapter, stay tuned!

Running Workshop featuring Liz Bradley

Calling all Runners or want to be Runners

Saturday September 16th 1-2pm

$10 Space is Limited so Register on the Studio Page Today!


Topics discussed include:

  • Cadence: Rate of foot turnover. What is research telling us?
  • Stride Length: How long or short should my stride be?
  • Posture: what is the ideal posture for running?
  • Shoe Wear: What is the best shoe for me to run in?

For More Information:

Mindfulness While Lifting Weights

2017 is the year of my dedication to what I call “purposeful mindfulness.” I try daily to have a time out for meditation.  But as I practice this habit, I have realized how often I use mindfulness while exercising.  Focusing while training allows me to push my body further than I thought possible and making strength and fitness gains I would not have with out the practice of mindful lifting.

While you are lifting, take time to pay attention to what muscles you are using during a particular exercise.  When you are preparing for your set, know which muscles are doing what part of the exercise.  For instance, when you set up to squat, engage your glutes, your abs, your hamstrings and quads.  Focus your mind on your breathing.  Inhale with the weight on its descent, and exhale on the exertion. Take a moment and look at the muscle while it is contracting; see the muscle expand and contract. Then take a soft gaze away from the muscle (or close your eyes if you are seated or lying). Feel the tension in your muscles as they contract and move on the concentric and eccentric contractions.  Finish the first rep and then embrace the next reps as fully as you did the first.  Enjoy the feeling of the strength in the muscles that you are working.

Through weightlifting I have found strength outside my body; I have found it in my mind. Weightlifting, I have come to find, is my meditation. Breathe in, breathe out, lift, hold and repeat.



Oven Roasted Flounder with Bok Choy, Cilantro and Lime

Another QUICK Weeknight Meal

  1. 1/4 cup coarsely chopped cilantro
  2. 1/4 cup fresh lime juice
  3. 2 TBL rice vinegar
  4. 3 TBL reduced sodium vinegar
  5. 2 tsp freshly minced peeled ginger
  6. 3 1/2 TBL vegetable oil
  7. kosher salt & freshly ground black pepper
  8. 1/2 cup sake or dry white wine
  9. 4 4 oz fillets of flounder or other delicate white fish
  10. 1 scallion thinly sliced

Arrange a rack in upper third of oven; preheat to 400.  Combine scallion,1/4 cup cilantro and next 4 ingredients in a small bowl.  Whisk in 1 1/2 TBL oil. Season cilantro-lime sauce with salt & pepper; set aside.
Heat remaining 2 TBL oil in a large skillet over high heat until shimmering.  Working in batches if needed ,a dd bok choy, cut side down, and sear until golden brown, 2-4 minutes per batch.  Turn bok choy cut side up and remove pan from heat.  Add sake.  Season fish with salt & pepper & arrange in a single layer over bok choy.  Roast in oven until fish is just cooked through, 8-10 minutes.

Put a small amount of sake sauce from pan on a plate and arrange bok choy & fish on top . Drizzle with cilantro-lime sauce & garnish with cilantro sprig, if desired.

Moderation in All Things...

Yesterday I was on social media and I began thinking about expectations. Many of the people I see on Instagram, FB and other social media platforms display themselves as something that may seem unattainable to some of us.  They are 100% vegan, they do triathalons, their workout videos are intimidating & they have a body fat percent so low it is astounding.  And that is all great!  I admire them immensely.

 But what stops most of us from taking the time to exercise regularly or to cook healthy food for ourselves?  I think in many cases it is because we feel as if we can’t compare to these images we see regularly.  It is feeling like it is not worth doing if we can't be like these images we see!   Nothing could be further from the truth!  We don’t have to be “all in” to benefit from living a healthy lifestyle.

Don’t let feeling overwhelmed stop you from making a few small changes.  Try to begin by doing these simple things:

1.    Move Daily (walking is cheap & easy!)

2.    Drink Water

3.    Strive for your fruits & veggies

4.    Cut back on processed foods (including processed meats)

5.    Reduce sodas & sweets

 I am often reminding my clients that fitness is not a straight up hill climb, where we are always feeling great, strong, and healthy. Fitness is rolling hills.  Sometimes we are climbing up smoothly and then suddenly something pushes us down the hill, like family, work, injury, et cetera.  The important thing is that we pick ourselves up and start the climb over.  Remember, Fitness is a Journey, not a Destination

Fitness is a Journey