Lost but Forever With Us!

This weekend an amazing friend was lost in a tragic car accident. I needed to exhale, breathe and also mourn with my fellow Savage sisters (www.cathysavagefitness.com), so I went to Sunday session and right away felt the love and spirits lifted. This team of women are truly amazing. Ashley was a amazing light to this team and will deeply be missed but never forgotten <3

I then woke up this morning and felt a bit off and down again. I had contemplated just washing today off and not working out, because I was honestly just feeling downright low. However, I knew Ash would say like all the other Savage girls just get it done! So I decided to get outside and work out my emotions and feelings on the track. I knew that I would feel better after, as I always do. So I cranked up the iPod and went to town! Check out my below workout for a killer mix up to your regular routine.

I was also surprised that during my workout I happened to see 2 butterflies and felt an overwhelming calm come over me. I definitely believe my Nana (who passed this April) was there with me and today she had a friend. It was a sign to keep pushing and know that I do have someone (if not 2) looking down on me.

Needless to say, I exhaled, smiled and went on with my day :)

Until next time, stay healthy and happy!

DO THE BELOW 2X THROUGH
1 lap around track
side shuffle from 1 goal post to half field, switch directions
20 jump squats
20 jumping jack claps (clap at top of jack)
1 min plank hold

1 lap around track
high skips from 1 goal post to half field, then skip for distance till goal post
20 split jumps
20 jumping jack claps (clap at top of jack)
20 calf raises (20 reg, 20 in, 20 out)
1 min plank hold

cool down... stretch and add in some yoga poses.

WHAT THE HELL IS THAT????????

If you are new to clean eating or even if you live by it you may look at the ingredient list on the back of food packages and find yourself asking "what is that?" Well a general rule to live by is that if you can't pronounce it then it probably isn't the best thing for you. Don't get me wrong things in moderation, however there are some ingredients you shouldn't have at all!!! I've listed them below and gave some explanations to help you in your journey to a healthier, fitter you!

Now clear out those cabinets! :)

SODIUM NITRATE/SODIUM NITRITE: Used as a coloring, flavoring, preservative in bacon, corned beef, hot dogs, ham, lunch meat, smoked fish. Sodium Nitrite stabilizes the red color in cured meat and adds flavor. Otherwise did you know your hot dogs and bacon would look gray!! Appetizing eh?Adding it to food can create small amounts of potent cancer-causing chemicals called nitrosamines- worth avoiding if you ask me!

BUTYLATED HYDROXYANISOLE (BHA): In cereal packaging, chewing gum, oil and potato chips. It retards rancidity in fats, oils and foods that contain oil. According to the Federal Government's National Toxicology Program, it is "responsibly anticipated to be a human carcinogen."

OLESTRA (OLEAN): A fat substitute used in Lay's Light Chips and Pringles Light Chips. It's a synthetic fat that isn't absorbed as it passes through the digestive system, so it has no calories. It can cause severe diarreah, loose stools and abdominal cramps.

SACCHARIN: An artificial sweetener in no-sugar added foods and Sweet'N Low. Animal studies have shown that it can cause cancer of the bladder, uterus, overies, skin and other organs. It also appears to increase the potency of other cancer-causing chemicals.

PARTIALLY HYDROGENATED OIL: A fat in baked goods, fried restaurant food, icing, microwave popcorn, cookies, and even some energy and granola bars. Vegetable oil can be made into a semisolid shortening or margarine by chemically adding hydrogen. The process creates trans fats which raise LDL "bad cholesterol" and lower HDL "good cholesterol, making them worse for your heart than saturated fat.


ARTIFICIAL COLORINGS: They're almost exclusively used in products with little nutritional value (candy soda etc.) so you won't be missing much if you avoid foods that have them. The presence of colorings usually signals the absence of fruit or toher natural ingredients. It's been said that colorings contribute to hyperactivity in some children. Ones to watch are: BLUE 1, BLUE 2, GREEN 3, RED 3, YELLOW 6!!!!!

LOVE

"Let there be spaces in your togetherness, and let the winds of the heavens dance between you. Love one another, but make not a bond of love; let it rather be a moving sea between the shores of your souls." ~Kahlil Gibran

Valentine’s Day is for love of a significant other, friends and YOURSELF! You cannot give yourself fully until you love yourself. So live, love and respect yourself and the other joys of love fall into place!

May your heart sing for greatness!

HAPPY VALENTINE’S DAY <3


My love, Stevie, and I

Is there a right side of the bed to wake up on????

So I woke up this morning happy as can be, I love my job, have awesome friends and family and wake up to a kiss from Steve when he leaves every morning. However, why is it that sometimes we wake up and just feel well...low? This was not the way I woke up today although I do sometimes, so I started thinking about those days and realized that when we have these mornings and then dwell on it and blame every little thing on "urgh well it was destined, I woke up on the wrong side of the bed," we are then bound to have a bad day.

So instead don't blame it on anything but yourself, have a good breakfast (like mine today below) and EXHALE because you deserve to have a best day possible simply because you can if you let yourself :)

4 Egg whites with spinach, feta and sun-dried tomatoes
1/4 cup oats with 3/4 cup blueberries
YOGI Super-Antioxidant Green Tea (quote on the teabag "Those who live in the past limit their future")

Traveling tips

Many people fear gaining weight while traveling but there are some simple things you can do when traveling to start your day off right, feel good about yourself and burn a few extra calories.

Beach location: take an early am jog on the beach working in some walking lunges, practice some yoga poses and take in the beauty of it all and/or do some ab work (crunches, v-ups, suitcase crunches, plank, on your towel in the sand.

Anywhere: Find a few extra stairs and jog up and down them a few times.


You can also do the below workout anywhere you have a little space and time.

Repeat this sequence 3 times
-March in place 1 min
-drop down and do 5 push-ups
-forward alternating lunges (15 each side)

Repeat this sequence 3 times
-jumping jacks 1 min
-drop down and hold plank for 1 minute or do 1 minute of crunches
-15 squats

This won't take you long but will give you the perfect energy boost to get your body ready to roll through wherever your travels lead you :) PS- don't forget to stretch!

Janelle's Power Packed Pancakes

Janelle's Power Packed Pancakes

This is the perfect start to the day! You can always eat cold on the go too for a great energy boost!

1 cup 100% pure egg whites
1/4 cup oats
handful walnuts
cinnamon (to taste)
1/2 scoop banana whey protein (or vanilla)*I personally like BSN Lean Dessert Whey Banana flavor for this recipe
1/4 cup berries
*honey or agave nectar optional

blend all in a blender then add to a non stick skillet on medium heat like pancake batter. once bubbles form flip. Top with a little jam or sugar free syrup :) ENJOY! makes about 4-5 pancakes

Janelle's Awake Shake!

Longing for something more than egg whites and veggies in the am with my oatmeal, I thought about creating something that had a combination of protein, veggie and fruit to have on my way out the door to train clients.

Below is what I came up with and despite the green color and thought of having veggies in your protein smoothie I think you will find it extremely DELISH! Try it out and let me know what you think. You could even call it the "GREEN MONSTER" to get the kids to try...after all it is Halloween month :)

4 ice cubes
1.5 scoops banana whey protein (if you only have vanilla or strawberry that will work too)
1/2 apple
1/2 pear
1 handful of spinach
1 small cucumber, peeled
1/2 cup water, apple juice or skim milk (use only water if trying to cut cals & fruit sugars)
1/2 lime squeezed


Blend all in blender until smooth. ENJOY!