Fruits & Veggies: 3 Tips to Add More at Breakfast

September is "Fruits and Veggies - More Matters" Month. You can find tips on the blog, every Tuesday this month.  Follow me on Twitter, Instagram, and my Facebook page for more tips.

Why more fruits and veggies?
Nutrient dense food 
If offered the choice, I would rather try and get my vitamins and minerals from food than a supplement, and food definitely tastes better. Here you can find a list of the nutrients in your favorite vegetables.
Higher in fiber
Fiber promotes healthy digestion and creates a sense of fullness.  If you feel full from low calorie nutrient dense foods you are less likely to indulge in less healthy choices.
Add texture and color to your meals
Sometimes I just add veggies or fruit to make my plate look brighter and more appealing. A few spears of asparagus, a few diced tomatoes, or a handful of berries can really brighten up a meal.

This week's tips will help you add more fruits and veggies to breakfast

My favorite way to add veggies to breakfast is with sautéed veggies in my eggs. I will add a handful of fresh spinach or 6-8 spears of asparagus sautéed and folded into my morning eggs as a scramble or omelette. Simple, tasty, and quick.

Next week I will share tips to add more fruits and veggies to your lunch.

How do you add more fruits and veggies to your breakfast? Comment below or share your favorite recipe.

Health and Happiness

Larissa

Why I Chose to Quit My Job and Create a Career

June 13, 2014 I quit my job to pursue my passion.

From July 2005 - June 2014 I worked my way from a temporary receptionist to a full time Contracting Officer/Research Associate 1; 2 months ago I quit to pursue my passion in Health Education and Fitness.

So how did I get here? 30 was the magic number that let me know it was time to make a choice: Chase your dream, or embrace a career as a Contracting Officer. I was spending 40 hours or more a week at my desk and teaching group fitness and personal training in the mornings and the evenings. It was a 70% desk 30% passion life. I was getting burned out trying to satisfy who I thought I needed to be and who I truly am.

With the help of Jenn Hall I really started to reflect on what was truly important to me. I realized I felt 100% me when I was sharing my passion for fitness.  Standing in front of a room packed with participants sweating and sharing my fitness experiences brought me more joy than a successful contract negotiation. I was spending more time at my job than I was spending with my family, friends, or enjoying life. I would rather spend that time in pursuit of my passion and with the people I love. 

So why was I not pursuing fitness full time:

• I have bills! Student loans, car payments, mortgage. I was getting paid very well for the knowledge and skills I acquired over the past 9 years. 
• Feeling Selfish. I got married 3 years ago August 13th, I felt some guilt about sacrificing part of our joint income. 
• Stability v. Instability. With my desk job I knew that if I completed consistent work, showed up on time, and provided great customer service 5 days a week I would get paid. As a fitness professional, your pay is reflected in the hours you can book jobs. 

In January of the new year, My passion overrode my fears. I was already creating more fitness opportunities for myself.  In February I had the opportunity to serves as a Keynote speaker for Gamma Sigma Sigma National Conference. I became a Sweat Pink Ambassador. I applied and was accepted as a presenter for Fitbloggin. I was teaching 2 activity classes a week for APPH 1050. All of these opportunities helped to reinforce that I was good at what I do.

The real game changer was being offered a consultant role as Subject Matter Expert with the CDC Work@Health program. I would have the opportunity to train and collaborate with health and fitness professional to create evidence based worksite health programs. It was always a dream of mine to work on a CDC project. I absolutely had to pursue this opportunity.

So I sat down with the husband to discuss my dreams and my concerns. He told me to go for it! I am so lucky to have such a supportive partner. From there it was just choosing the right time.

I had already planned a 10 day Italy/Greece trip with my girlfriend. My 1st day back to work I got into a car accident that totaled my car. 

So you can interpret signs anyway you want to. Was the universe telling me not to go back to work? Who am I to argue with the universe. About 7 days later I put in my 2 week notice.

As I was clearing my desk several co-workers asked me if I was sure, but more surprising were the number of co-workers commending me for pursuing my dream and confiding in me the dreams they had. Many people commented how happy I was and how they saw a full change in my personality my last week at the job.  I think I finally felt comfortable being my authentic self. 

My co-workers have always been some of my biggest supporters: attending classes, personal training with me, and supporting me when I went to grad school for FREE thanks to my job.  I learned so much during that time. But, I no longer wanted to take the spot of someone who had the same passion for contract negotiation that I have for health and fitness. 

So, 2 months ago I quit my job. I have no regrets. It was the right choice at the right time. Now I have the freedom to pursue my passion. My new priority is to create a career that combines my passion for helping others, my wellness and exercise science knowledge, my skills in health education, and my abilities to train, teach, and coach. I have been traveling, attending conferences, and diving into creating my ideal career. I am loving my life right now.

I look forward to the next phase of my career.

Thank you to everyone for all of your support, you made this post possible!

Are you currently considering taking the next step to pursue your passion? Have you already transitioned successfully? Comment below or share any tips. I would love to hear your story!

Health and Happiness,

Larissa

Circuits and A Weekly Play Date

This week is the start of a new semester at Georgia Tech! I decided I would bring 2 new formats to the schedule for fall.

Are you a fan of short and effective workouts? Me too! Circuit training could be your lunch time answer. Students, faculty, and staff can walk over on their lunch break and get in a full body workout and head back to class or their office. Shower is optional, it's completely acceptable to be the stinky kid if it is benefiting your physical and mental health.

Class will generally include 6-10 exercises and 30 to 60 seconds in length. Exercises are ordered to elevate the heart rate and allow for active recovery of muscle groups. Last weeks workout included shuttle run (cardio), squats (lower body), and row (upper body) as part of a total body workout. To learn more about the benefits of circuit training you can check out the Circuit Basics Article from ACE.

What do you look for in a workout? Fun? Sweat? That burn? My goal is to add a little fun to your fitness. Last year I attended Mindy Mylrea's fitness games workout and it inspired me to create my own Field Day style workout for my Georgia Tech participants. I had a client ask me if getting in shape had to be intense all the time. I feel that depends on your goals, your time frame, and what you can commit to long term.  Fun and enjoyment is just as important to to include in your fitness routine, if I did not enjoy working out I would quit after I reached a goal. So This year at IDEA World I made sure to attend Brett Kilka's Adult Fitness Games for some extra inspiration. I've put my own spin on some of the games I have seen to create a workout that is fun and benefits your fitness.

Do you have any suggestions for fitness games I could include? Comment below or Tweet me your ideas.

Best Regards,

L

My Ah-Ha Moment at BlogFest

Last week I took my 1st trip to sunny California for BlogFest and Idea World Fitness.

I spent Thursday and Friday learning from my peers during scheduled sessions and multiple social events. 

There were special guest workouts: Piyo with Chalene Johnson, Yoga with Tara Stiles, and Boot Camp with Shauna Harrison.

We had the opportunity for Q&A with brands and Fitness Celebrities Cassey Ho and Jillian Michaels.

Cassey Ho gave great tips for expanding your brand including considering your brand as part of you. Whether it is a news letter or a product, you are sharing a little bit of you with the product you share. I was really impressed with Jillian Michaels Keynote. She was funny and real, sharing her success and failures, and completely shattered my original impression of her. She encouraged me to have an open mind, to embrace failure as an entry point for learning, and to believe I deserve success; Why Not Me?!

I had 2 big realizations during our conference.

1. I have support, I am part of a community:
When I sit in front of my laptop and begin to type there is this feeling of solitude. Just me, my thoughts, and my keyboard. It can be liberating and intimidating. Being at Blogfest reminded me that I am part of a community. So instead of looking at writing as a solo tasks I am viewing it is a chance to check in with my community of bloggers, fitness professionals, and fitness enthusiasts. Hi there!

Top photo regram from @blogfest @fitappraoch; bottom center photo regram from @gritbybrit

2. Why not Me? :
My favorite part of blogfest was getting to meet a variety of bloggers: Foodies, Photographers, Fitness Enthusiasts, Fitness Professionals, Yogis, Runners, Entrepreneurs, and Trail Blazers. Most of the people I spoke with were very open about sharing their story and their journey.  As I was sharing my story, I realized that some of the biggest moments over the past 2 months had been brewing in my heart and mind but I had not shared them, but I was sharing it now and I was getting the feedback that I needed to move forward. People were relating to what I had to say, we all have a story worth sharing. Some of us excel at video, public speaking, or photography, but there is room for all of us to be successful. So why not me? It is time to "Commit and Conquer" - Amalia

This community is amazing.  I feel energized, inspired, and empowered. Thank you, Thank you, Thank You, Jamie, Alyse, Becky, Fitapproach, and the BlogFest community.

Health and Happiness,

L

Making Every Move Count with EveryMove

Last month during FitBloggin, several people mentioned this New App EveryMove that you can use and get rewards for all the activity that you are already doing. My interest was peaked and I put the name in the back of my head for future reference. This month FitApproach offered me the opportunity to use EveryMove and write a review.

EveryMove came at the perfect time for me! July was full of activity from running the Peachtree, Walking all around Nashville, and Volunteering at SCW Mania. I racked up points and earned rewards fast! 

About the App:

EveryMove allows you to earn points towards rewards from sponsors.

- use any device you like to track your movements, everymove already syncs with some of the top devices and they are constantly adding more

- you can connect with friends and share your fitness journey or compete for a top spot on the leader board

- everymove has a diverse fitness library, the even had POUND and Zumba Listed

- at every level you earn a badge and REAL rewards!

For more on the perks of EverMove visit the FAQ page.

How I used it:

I currently don't own a polar loop, fuel band, jawbone, or any of the current fitness trackers, I am shopping around and EveryMove even has a link to help me choose the right device for me . I used a pedometer (I got it for free at a health fair) to track my daily steps, MapMyWalk (free app), MapMyRun (free app), and the EveryMoveApp(free app) to track my exercise.

During the 4th of July I ran 6.2 miles for the Peachtree. 

Then we traveled to Nashville to watch the fireworks. We really got in our steps walking around downtown Nashville.  

Then I earned major points during SCW Mania July 9th - 13th. 

I leveled up quickly after 5 days of "turn around "- moving fitness equipment around between presenters sessions and attending fitness sessions.

EveryMove encouraged me too move more throughout my day. If I add more steps I can get more points, I love earning points! Gus liked it to, I walk him more, I earn more points ;-) I even connected with an old friend who was also using EveryMove. We can "Share the Love" after active days, a 5 point Bonus! 

Added awesomeness. You can convert your points into a charitable donation if you like.

If you use a Fitness Tracker logging your points is even easier, you can sync your device and load activities instantly.

My favorite ways to earn points and sweat pink are weightlifting and groupfitness. I earned big points during my last lifting session. I have already earned a discount on Cellucor, donated to Make-A-Wish, and I am sweating my way towards 60% off Deluxe Whey. 

I am on my way to my next level and loving unlocking new rewards and sharing the love with my fellow Fit Geeks!

What devices or apps do you use to track your workouts?

Have you tried EveryMove?

Share your experiences in a comment below.

Health and Happiness

L

A Taste of Vega Sport: #FuelYourBetter Performance Protein Review

As a Sweat Pink Ambassador I recently had the opportunity to sample Vega Sport Performance Protein , below is my review.

Vega Sport protein is a veggie protein blend that provides 26g of protein, 5000 mg of BCAAs, and only 2.8g of sugar. At just 131 calories that is about as much protein as a 4oz chicken breast. Pretty Good!

1st I tried my protein straight, just water and veggie protein blend. It had a very earthy taste. Do not expect the same creamy texture you get from a whey based protein. But, adding a nut butter, banana, greek yogurt, or non dairy "milk" can add that smooth finish to your shakes and smoothies.

Then I tried it caffeinated as an end of day perk me up.

I tried it with bananas and cookies, banana pudding smoothie 

Bananas and strawberries, sweet and refreshing.

bananas and blueberries, like candy in a glass 

sweet potato pie: my own blend of 

- 5oz sweet potato

- 1c soy milk

- 1 packet vanilla vega sport

- 1 tsp cinnamon

- a few raisins for garnish mmmmmm

Smooth and filling

and apple pie my favorite blend! The perfect dessert smoothie on a hot summer day. 

If you are looking for a whey or soy protein alternative try adding vegasport into your rotation. I can now add Vega sport to my list of proteins during show prep. To learn more about how vegasport can fuel your better visit fuelyourbetter.com

Have you tried vegasport before? How do you #fuelyourbetter?

Health and Happiness,

Larissa

A Lunchtime Dose of Orange Theory

Have you tried Orange Theory?

From their website : "Orangetheory Fitness uses the science of Heart Rate Based Treadmill Interval Training, the efficiency of Indoor Rowing for increased power and the proven concept of Weight Training Blocks to create the fitness level and body you have always desired." http://www.orangetheoryfitness.com/about-the-workout/

My manager and her daughter invited us out to try the workout. You know I could not say No to a workout invite. Last year I saw orange theory advertised at the Peachtree runners expo but had never tried it and did not know anyone who had tried it. So I was excited to participate in the orange theory workout.

I have not had this much fun in a workout in a long time. It is an hour long workout and our day included a strength block. Our group started on the treadmill with sprints and moderate incline, there was also an option for power walkers too. Then we moved to the rowers: 100 metere and 10 Dumbbell clean and press, we added an additional 100 meters each round. 

Next we moved to our 1st strength block: BOSU squat and curl, OH tricep extensions, and Curnch and press 10 reps 3-4 rounds. Quick transition and back on the treadmills for hill work. Monitoring our heart rate the whole time, hitting 50%, 85%, and 90% throughout the workout. Then 1 more strength block of strap squat jacks, curls and lat pulls, and core reach outs. I am an intensity junkie and this was a great fit for me.

What I loved:

- use of heart rate zone training: when I do my own cardio I utilize THRR and I feel this is the most effective way to train

- interval training: you know I love my HIIT and the science supports it as an effective way to achieve fat loss and avoid plateaus

- variety of exercises: we rowed, ran, pushed, pulled, and even worked the BOSU loved the variety 

What I'd like to see more of:

- coaching for beginners: the majority of my coworkers had not trained like this before and the felt a little overwhelmed even with the 30 minute intro. 

- form checks: BOSU and Suspension training require some level of skill and some in my group wanted a little more coaching. I did see our instructor make rounds and provide assistance.

- explanation of exercises & heart rate: we did go through a 30 minute intro but my co workers still had multiple questions post workout. Our instructor did a stick around and offer us the opportunity for Q&A post workout.

Overall I enjoyed my experience. Great for the experienced athlete. Could be intimidating for the beginner or novice athlete. But, there are options for beginners. If there were a convenient location for me I would go back again. If you have one in your area they do offer a free guest pass. Try it out and let me know what you think.

Have you tried orange theory?

What did you think?

Please Comment below.

Health and Happiness,

L