Fit Solutions

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Incorrect

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Modified, just using lower limbs

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Correct, neutral spine, balanced weight

Doing a correct “birddog”

I’ve seen this exercise performed in a variety of settings and variations. When you begin this exercise, concentrate on using the muscles in your torso, rather than  throwing the limbs away from the body.  A level spine, in neutral, meaning no sagging or arching, and a drawing in of the low belly will allow you to strengthen your core musculature with this exercise.

  • Begin with just the lower body.
  • Stabilize the torso by drawing in the low belly in towards the spine, and keep the pelvis in neutral.
  • Avoid cocking the working leg/hip up or drooping the hip down. (click the pictures for examples)
  • Lifting the opposite arm is a progression and should only be added when you can complete five 5 second holds on each side correctly.

Hold for 3-5 seconds, 3X and progress to 6 on each side. Do often for building your core strength.

First increase the size of your water container or double your containers.  If you are a cold water person, throw one in the freezer, and when have finished your first container, you’ll have a nice cold one thawed and ready to drink!

For the family, I  like the small Igloo water coolers with the spout on the top, which allows you and your family to drink directly from the container or fill up your container with cold water. If you are looking at saving money and reducing waste, pick up several containers, and label one for each person in the family.  Let your kids decorate them to encourage regular usage and to make sure you get them back at the end of the day!
My choice of drinks:   Rehydrate Drink has a 1:1 ratio of sodium and potassium, two of the most vital electrolytes that are lost when we sweat.provides the necessary nutrients to maintain proper metabolism and delay the onset of fatigue.
Rehydrate!  Yummy flavors.
  • Helps the body stay hydrated during physical activity or during low hydration
  • Provides a full spectrum of crucial electrolytes for improved electrolyte balance
  • Includes amino acids to help feed your muscles
  • Helps prevent cramping during and after exercise
Rehydrate Gels! Lemon flavor with only 80 calories
  • Allows for immediate and sustained energy with Sequential Carbs
  • Facilitates hydration in conjunction with plenty of water
  • On-the-go portable and convenient pouch for everyone
Rehydrate OTC  Bottles – Available for a limited time.  Free shipping. 
Convenience Bars!  Raw, Chocolate, Peach, Apple cinnamon, and Meal (protein)
  • Great for option for your kids and knowing that you are giving them good quality ingredients.
  • Quick on the go meals and snacks
Shakes  The only balanced high – grade meal replacement shake that I have found that actually tastes good and digests well.
Informed Choice Certification” means its safe for the whole family and any athlete.  
Kim Howard, Independant Advocare distributor 314-323-9183

 

Raw Beanless Hummus, Zucchini My version.

I just made the most amazing dip and planned to try it out for my weekly snacks, but then I decided to put it on my salad for dressing, dipped with veggies, and have plans to top it on baked fish.  This is a great dip to bring to your Memorial day parties, and keep in your reciepes for a quick go to snack.

2 zucchini, choppedIMG_1526
¾ cup raw tahini (see below)

½ cup fresh lemon juice

2 ½ teaspoons sea salt ( use only 1 tsp of regular salt)
3 garlic cloves

1/2 cup of olive oil.

I also added 1/2 cup of sunflower seeds, and reduced my tahini to 1/2 cup.

Blend all ingredients in a Vitamix or high-powered blender until smooth.  Yum!  Use as a dip, dressing or atop your favorite baked fish.

I also added a half cup of sunflower seeds and reduced my tahini to only 1/2 cup.
Blend all ingredients in a Vitamix or high-powered blender until smooth

Changing lifestyle habits is hard.  Not only are they ingrained into our behaviors, thoughts, and daily actions, they are a part of our culture and the engine of the media.    Simply changing one behavior can led to a challenge for other behavior changes.  As a trainer,  I’m used to addressing the thoughts and emotions that go along with making changes.    I wanted to go deeper for my own challenges, and do more to help people with the great challenge of change – our thoughts   – so and I began praying for a way to do that.   Along came First Place 4 Health, and in October 2013 I began the process of equipping for ministry at my church.

Over these last 12 weeks, our first “Feed Your Spirit” group has completed our wellness class and bible study, focusing on our emotions, our thoughts, our heart, and our physical body.  I experienced God working through all these areas in my life in a whole new way.  It was as if all the bible studies and leadership training I’ve had over the last 3 years led up to this next step in my journey to know God more and who I am in Christ.  For the first time ever, I was able to follow my Lenten sacrifice, and shed light on some significant strongholds in my life.  As we studied obedience, confession, forgiveness, temptation, and renewal, I began to see a “new” renewal in myself.  The group participants were seeing the same thing, a greater trust in God, as we dug into the word and shared our thoughts on the study each week.

As in Romans 12:2 We are challenged not to conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

We receive clarity and guidance in how to step away from the behavior that damages our body and mind, and how to step towards greater wellness and fellowship with others who struggle against the culture too.

New 6 Week Class June 7th:  I look forward to the next 6 week summer study and our 12 week program in the fall.  I am super excited to see what God has planned for us next!  Classes include practical wellness topics in nutrition and fitness, as well as a new bible study.  The next class begins June 7th on Sunday mornings.  Get more details here.  http://www.fp4h.com/feedyourspirit

Date Berry Energy Bar

The great thing about being a trainer is you get tons of recipes to try.  Often times, the recipes do not taste well or they are not really that much healthier than store bought.  Christina E. gave me this one to try when I have an extra hour or so in the kitchen.   While my Raw Advocare bars are my quick go-to most of the time, yet  I love all the ingredients in this one.

Date-Berry Energy Bar 1/3 c dark chocolate cocoa powder 1 ½ c pitted dates 1/3 c ground flax seed 1 tsp. cinnamon ½ c unsalted almonds ½ c unsalted walnuts 1 tsp. vanilla extract ½ c goji berries, cherries 1-2 tablespoon coconut oil Put your pitted dates in the food processor and puree until they’re smooth. Add coconut oil, cocoa powder, cinnamon, flax seed, and vanilla. Pulse a few times  until they’re combined. Add almonds and walnuts and pulse again. Depending on how fine you want the texture of the nuts, be careful not to pulse too many times.  Stir in dried berries. Transfer the date mixture to a pan lined with wax paper. Press the mixture down with a large wooden spoon until they’re about half an inch thick. Cover with Saran wrap and chill in refrigerator until they’re hard (at least an hour or so). Cut into squares.

Stuck at home on a snow day and planning on cleaning the house?  Or maybe your planning on sitting on the couch in front of the tube?  Here’s a quick workout that will get you off the couch for a few minutes and help you with motivation to clean your house!

Laundry Stair Climbers – For each trip down or up the stairs while doing laundry, carry the full laundry basket and make 10 extra passes up and down the stairs.  Finish with a few arm curls ups while holding the basket.  NO STAIRS?  Do 10 Sit back squats, with heals remaining on the floor,  keeping belly pulled in and basket touching your chest.  Finish with basket arm curls.  Throw in the box of soap for more of a challenge.

Plank Pickups – Drop and hold a plank on hands and toes or knees for 5-10 seconds each time you bend down to pick something off the floor.  Keep belly from sagging by pulling belly button up towards spine, hips in line with shoulders.

Vacuum Cleaner Lunges – Step forward into a lunge, each leg, keeping front heal on floor each time you finish a few passes across the floor.  20 in each room.Basic-Forward-Lunge

Counter top Pushups – Cleaning the kitchen or bathroom?  Pause and perform 25 incline pushups using counter top.  With hands shoulder width apart, Chest in line with counter, bend arms half way down and pushup all the way back up, keeping belly tight, tailbone tucked under .  Challenge by placing your hands on the side of the tub – planking your core.

Towel Rows – folding towels can be fun with towel row.  20 times. Grab body towel by the ends wider than shoulders, and with a little sag in the towel Begin with arms in front  in of chest and pull towel back, bending elbows to pull slack out of towel and draw towel towards chest.  Challenge – grab a partner, and take turns pulling until elbows are against rib cage and partners arms are straight (Sit facing your partner, feet braced against each others, back upright ) towel row

Wallah!  Workout done, chores done! 

Fit Solutions.  Move your body.  Fuel your brain. Feed your Spirit.  Revitalize your health. Trimwithkim.com

Tuscan Garbanzo Bean Soup

I love it when I find an amazing recipe on the back of a can.  I’ve made this again for a hearty healthy simple winter time meal. Hummus lovers, you will love this.  Even if you do not like beans, this is sure to make you feel warm inside.  Enjoy!

From Bush’s Garbanzo Beans

1 cup of medium pasta shells, (cavatelli) I used a tricolor spiral pasta

2 tbsp olive oil

1 small white onion, chopped

6 garlic cloves, sliced

2 tsp of dried rosemary

1/2 tsp of red pepper flakes

1/2 cup of julienned sun dried tomatoes in oil, drained

1 medium carrot

2 cans of Bushs reduced sodium garbanzo beans, drained and divided

2 tbsp of pecorino or Parmesan cheese

Cook pasta according to directions.

At the same time in medium saute pan, heat oil over medium heat and add onion, garlic, rosemary, and red pepper flakes. Add 2 cups water, garbanzo beans (save 1 cup) tomatoes, and carrot and bring to boil stirring occasionally, then reduce heat and simmer for 7-10 minutes. Puree in blender or food processor and return to pan. ( I added another 1/2 cup water to make it thinner).Add beans and pasta to saucepan and heat through. ( I added another 1/2 cup water to thin) Ladle into bowls and top with cheese and rosemary, or extra pasta if desired.  Makes 6 servings.

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