The Gift of Fitness

It's the new year and a lot of us are making that resolution to ourselves to begin getting fit. We tell ourselves that it's a new year and a fresh start and we really mean it when we make promises to ourselves. A few weeks go by and we are going strong and then...a month or few have gone by and we find that we have completely fizzled out in our resolution to get fit.

What happened???

Well, it could be any number of things honestly. It could be that we set unrealistic expectations for ourselves. Or, there was a lack of accountability. Maybe you just got too busy?

Every fitness journey looks different for every individual but every journey starts exactly the same way - with the determination to make a change. 

I would like to list a few things here that will help you in gifting yourself with fitness. These things have worked for myself and a number of others and at least one of these can help you begin a successful journey of getting fit.

> Find a fitness buddy that you can meet with during the week to work out with. I personally have a friend that meets me at the gym three mornings a week. This provides motivation for both of us to get to the gym especially on those days that we don't feel like working out. We can encourage one another and cheer one another on and it's also nice to have a friend to chat with throughout the week that knows exactly where you are on your fitness journey.

> Schedule your workouts for the week. I mean, literally sit down and write it in your calender when you are going to workout during the week. Treat it like an appointment or meeting that you can not and will not miss because it is of the up most importance to you. Know what workout you plan to do and what time of the day you can go do it and pencil it in. Allow yourself some flexibility if necessary but make it a priority. This strategy was crucial to me the first year of my fitness journey and I took these appointments with myself very seriously.

> Plan ahead. Knowing what workouts can be done while traveling allows you to continue your fitness journey while out of town. Or, if you know that there is a specific time of the month that you are more weak or fatigued (this is specifically for women during the luteal phase of their cycle), allows you the ability to plan work outs that are not as strenuous so that you can avoid an injury or avoid zapping your energy for the rest of the day.

> Join an online fitness group. The accountability of a group of people is motivating! Don't underestimate the power of a group of people cheering one another on.

> Find an exercise class or type of workout that you truly enjoy. I don't know about you, but if I hate a particular type of exercise, I'm going to dread it and not be as motivated to give it 100%.

> Spend some time writing down your long term goal, short term goals, and reasonable ways to achieve those goals. You have to be very specific when it comes to your goal writing. Don't be vague. Instead of "I want to lose weight" try instead "I want to lose 20 pounds in 6 months." Or instead of "I want to run faster" try "I want to run a 10K at an 8:20 minute/mile pace by September." Then begin to write out a reasonable and very specific plan to reach those goals so that you can set yourself up for success. When you are too vague with your goals or set your expectations too high, you've set yourself up for failure and discouragement.

>Find an accountability partner. This doesn't have to be someone that you work out with or see often. In fact, it can be someone that you rarely see. But it needs to be someone that you can be fully transparent and honest with that will check in with you daily to help keep you accountable. This person needs to be able and willing to call you on your garbage if necessary!

I hope that one or all of these strategies will help you find success this year with either starting or continuing your fitness journey.

May God Bless!
Ashley

Good Girl "Moonshine"

I got this recipe from my mother in law who originally got it from Trim Healthy Mama. I don't even know how close this recipe is to the original or how much we have adapted it. But, I do know that it's a go-to recipe every time we are beginning to feel the least bit under the weather. I will write my version below but feel free to adapt in any way that you like. Just don't add sugar because that will defeat the purpose of it.

You will need:
2 tbsp apple cider vinegar (with the mother)
3 tbsp lemon juice
2 cm piece of fresh ginger OR 1 tsp ground ginger
stevia to taste

If you are using fresh ginger (which I prefer over ground ginger), place ginger and 1 cup of water in high speed blender and blend until smooth. Place ginger water in a tall mason jar. Add lemon and apple cider vinegar to jar. Add water until jar is full. Sweeten with stevia to taste. I use Trim Healthy Mama stevia (ordered online) and it is so pure that a little goes a long way. I like to add a drop or two of doTERRA's grapefruit essential oil or wild orange essential oil for added immune support benefits. Enjoy!

Harvest Soup

This recipe is from the site www.occasionallyeggs.com with some modifications. We call this recipe Harvest Soup due to it's rich fall colors and warm, spicy flavor. This is definitely going to be one of my favorite go-to soup recipes this fall as the weather gets cool!

What you'll need:
1 tbs olive oil
1 red onion, diced
6 medium carrots, chopped
3 cloves garlic, minced
3-4 cm piece of fresh ginger, finely minced
3/4 tsp ground cumin
1/2 tsp ground turmeric
3/4 tsp ground black pepper
1 tsp sea salt
14.5 oz can of diced tomatoes
8 cups vegetable broth (organic, with no sugar added)
1 cup red lentils, soaked for a few hours
1 cup frozen spinach
juice from one lemon
1 cup brown rice, cook according to package directions

In large pot, heat oil over medium heat. Add onions, saute for 2 minutes. Add carrots and saute for another 2 minutes. Add garlic, ginger, and spices, stir until vegetables are coated with seasoning. Add the diced tomatoes and the vegetable broth.
Increase heat to high, bring to a rolling boil before reducing heat to medium-low and simmering for 25 minutes, stirring occasionally. Turn off heat, stir in the spinach and lemon juice. Stir in the cooked rice and serve. Enjoy!

Dark Chocolate Peanut Butter Cups

This is one of my favorite sweet treat recipes! These little peanut butter cups are small and rich so it only takes one or two to curb that sweet tooth. You can indulge a little without feeling yucky afterwards because they aren't full of yucky ingredients.

What you'll need:

Peanut Butter Layer:
1 cup unsalted, peanut butter
1/4 cup + 2 tbs pure maple syrup
1/2 cup coconut flour

Chocolate Layer:
1 cup vegan semisweet chocolate chips
1/2 cup unsalted, natural peanut butter

Peanut Butter Layer:
It is best if you use peanut butter that is still room temp as it makes it easier to work with. You will need a mini muffin pan and mini muffin liners.
This recipe makes at least 24 depending on how full you fill the liners.
Combine the ingredients for the peanut butter layer. Loosely fill the muffins liners approximately half way full with the peanut butter batter. Use your thumb to firmly press the batter into the liner.

Chocolate Layer:
In mixing bowl, stir together the peanut butter and chocolate chips. Heat in microwave for 20 seconds and stir and then repeat this step until the choc is melted and the mixture is smooth.
Use a spoon to slowly drizzle the choc mixture to fill the liners almost full (you want to leave some space at the top so that the liner is easily peeled away from the chocolate).
Place pan into the freezer for 30 minutes. Remove from freezer and they are ready to enjoy!

These treats can be stored in the refrigerator or in the freezer. I like to make two batches at a time and then freeze a bunch so that I have something on hand when my sweet tooth wants to get the best of me...you can thaw them for 10 minutes or eat them still frozen, either way is delicious!

Pumpkin Spice Pancakes

I just couldn't help myself...I had an extra can of pumpkin in the pantry and I thought to myself "Hmm...what can I concoct with this?" These pancakes are warm and spicy and were a yummy fall treat at our breakfast table this morning!

What you'll need:
1 1/4 cup rolled oats
1/2 cup pure pumpkin (nothing added)
1/2 cup and 2 tbs unsweetened vanilla almond milk
2 tsp lemon juice
2 tbs pure maple syrup
1 tsp vanilla extract
1 tsp baking soda
1 tsp baking powder
1/2 tsp ground ginger
1/2 tsp ground cinnamon
1 tsp pumpkin pie spice

Using a blender or food processor, grind the oats into oat flour. Place in a mixing bowl and add remaining ingredients. Stir to combine.
Heat a griddle or skillet over low-medium heat (on my griddle I use 210 degrees F). Pour 1/4 cup batter at a time onto griddle or skillet. Cook for 4-6 minutes (edges should appear cooked and they should be easy to flip, otherwise wait another minute or two) before flipping and cooking for another 4-6 minutes or until cooked through. The trick to cooking these pancakes is using low heat to avoid burning. You may need to adjust heat so that the middle of the pancake is able to cook without burning the outside.
Enjoy!

Creamy Wild Rice Soup (Vegan)

This recipe was adapted from a recipe I found on www.veggiessavetheday.com.
I used the instant pot for this soup recipe but it can also easily be adapted for the stove top.

My husband's response to tasting this soup was "It's so hearty! Definitely one of my top favorite soups!" 

What you'll need:
1 tbs olive oil
1 onion, diced
3 carrots, diced
3 celery stalks, diced
2 cloves garlic, minced
1 cup dry chickpeas, soaked overnight 
1 cup wild rice
2 bay leaves
1 tsp dried thyme
1 tsp sea salt
1/2 tsp pepper
6 cups vegetable broth
1/2 cup raw cashews, soaked overnight or for a few hours
1/2 cup water

Rinse the soaked chickpeas and then add them to a medium size pot and cover with water. Bring to a boil on high heat and then reduce heat to medium and let simmer uncovered for 30 minutes.
Using the saute function on your instant pot, heat olive oil and then add onion, carrots, and celery. Saute for approximately 5-8 minutes, stirring frequently. Add minced garlic, saute an additional 30-60 seconds. Turn off instant pot. Add the chickpeas, rice, broth, bay leaves, and thyme stirring to combine. Seal lid in place with release valve turned to "sealing." Select "manual" on the instant pot and adjust the time to 30 minutes. Allow to natural release (this is very important as the chickpeas will continue to cook!)
While soup is cooking, place cashews and water in a high speed blender and blend until smooth. Once soup is finished cooking, add cream to the soup, stir, and enjoy!
*Remove bay leaves from soup before serving*

Hot Spiced Tea

Ingredients:
1 (12) oz can frozen orange juice concentrate
1 (12) oz can frozen pineapple juice concentrate
1 (12) oz can frozen lemonade concentrate
1 1/2 cups liquid agave sweetener
2 tbs whole cloves
4 cinnamon sticks
8 tea bags, black tea

In a large pot (needs to be able to hold approximately 1 1/2 - 2 gallons), combine the juice concentrates and agave. Fill each empty can of juice with water 3 times and pour into pot. On high heat, bring to a boil and then remove from heat.
In a smaller pot, place 4 cups of water and bring to a boil. Remove from heat and add tea bags, cloves, and cinnamon. Let steep for 10 minutes. Using a fine mesh colander, strain tea into the juice.
Stir and enjoy!