Fuseology Fit Thoughts

July Squat Challenge

2013-06-29T10:59:00.004-07:00

JULY SQUAT CHALLENGE

Squats are soo good for you!! Squats are not an exercise which should be ignored. In fact, squats are one of the best functional exercises out there, promoting balance, mobility, fat burning, and body-wide muscle development. A complete workout in a simple movement. Plus, functional exercises are the ones that help you perform real-life activities, and squats are one of the natural movements people have been doing since they could walk upright.

Squats are the perfect exercise to shape your buttocks and legs as well. They also help with abdominals and lower back muscles. So if you want to be fit and lean, squats are the way to go! Doing squats helps increase your muscle mass (the more muscle you develop, the more fat you burn), which can help the body burn 50-70 more calories a day. So gaining 10 pounds of muscle through functional exercises like squats will help the body burn 500-700 additional calories. Because you are building muscle, make sure you consume protein before and after your workout.

Work in sets of 15-20 repetitions working your way up to the total of the day. Be sure to mix the squats in with a regular workout routine and a healthy diet, especially if you are trying to lose weight during the process and be sure to rest on rest days.

SQUAT FORM

Assume the stance you wish to do your squats in (wide or narrow or combined). • Keep your back straight and your knees centered over your feet. • Go down as if you wanted to touch your heels with your glutes, pushing your glutes out. • Bend down with the knees, hips and ankles until your thighs are at a 90 degree angle to your calves. If your knees go further than your feet, you are doing it wrong and might hurt yourself. • Keep your back straight but leaning forward while your head is aligned with your back and you look straight forward (not up or down to the floor). • Breathe in as you lower your body and out as you return to a standing position. • Do not rush it. It is better to do it properly than fast.

Even though squatting is usually more narrow, for the purpose of muscle strengthening, a wide squat—with your feet wider than shoulder-width apart—is ideal. Not only will this stance work the same muscles as a narrower one, it will work the glutes and the quadriceps without putting undue stress on the knees.

Try your squat with wide and narrow stance and feel which muscles you are working the most with each variation. You can choose the one that feels best for you or do a combination of both. If you feel too much pressure on your back or knees, modify form.

Happy Squatting!

xo,

Rachel

Tuscan Roasted Chicken Recipe

2013-03-19T04:23:00.001-07:00

Here is the finished result as promised of my Tuscan Roasted Chicken dish from last night - voila!!

Tuscan Lemon Roasted Chicken (adapated from Nordstrom Family Table cookbook)

whole chicken or boned chicken parts (I used breasts and drumsticks for kids)
1/2 c EVOO
1/4 cup lemon juice
8 cloves of garlic
2 tsp fresh chopped parsley
2 tsp fresh rosemary
2 tsp fresh thyme
3/4 tsp kosher salt
3/4 tsp ground pepper

Mix all in blender/ food processor to make marinade. Marinate chicken in pan for 6-8 hours covered. Roast at 350 for 30-45 min, then at 400 for 30 min. I like to uncover it for the last 15 min to brown the skin some. Enjoy!!

I added some sauteed zucchini, seasoned with fresh herbs, EVOO, S & P and glazed carrots with fennel seeds. The kids had extra cous cows with theirs :) The glazed carrots are an adapatation from the Nordstrom family table cookbook as well.

Glazed Carrots
1 tbs butter
carrots, peeled and cut into matchsticks
3 tbs light brown sugar
2 tsp fennel seeds
1/4 tsp ginger - ground
pinch of kosher salt and pepper

Happy Cooking!

Xo,
Rachel

Power Protein Pancakes!

2013-03-07T11:56:00.004-08:00

OK, it has been way too long since I have blogged! And I know that blogging is something that you have to do regularly if you want people to read your blog, but you're reading this now, right??? So all is well again!!

Anyway, I made some delish protein pancakes this morning post workout, along with my power smoothie. I had to test and play with 2 batches worth but think I got it down. They were so yummy, no need for syrup or butter, and hit the spot. I adapted this from Blogilates who adapted it from the Tone it Up Girls so I have to give credit where credit is due! Here's my take on the protein pancake:

Power Protein Pancake
1 tsp psyllium husk
1 egg
1/8 - 1/4 c. of coconut milk, vanilla almond milk, or water (I used coconut milk)
1 scoop of Vanilla protein powder (I use either Jay Robb (my fav, but $$), Met RX, or Trader Joes)

Preheat griddle or pan on medium heat and lightly spray with a EVOO or canola cooking spray. Beat egg and add in milk or water. Add in psyllium husk and scoop of protein powder and beat with fork or mixer. Check consistency - may be a little runny, but not watery. I added a little more powder to thicken mine up.

Pour batter, let edges bubble for 2 minutes or so and flip. These are a little trickier than regular pancake batter so be patient - it took me a few pancakes to get them right.

Each mix yield 4-5 pancakes - 180 calories total, 7g fat, 9 g carbs, only 3 g of sugar, and 24 g of protein!!

I also ordered the "lazy" protein pancake mix from Met RX - going to play with that as well to taste test if I have to make in a jif. Let me know if you attempt your Betty Crocker hand and these and how they taste!!

xo,
Rachel

Cold Be Gone!!

2012-11-07T08:59:00.000-08:00

Everyone asks what I take when I am sick since I don't do OTC, conventional medicine, or flu shots. I have tried them all over the years and see no results. Even for my kids, we have wasted so much money on in-effective medicine only to end up at the doc in the end.

My lifesaver when I have a cold is Bio Energy Vitamin C powder. My primary care recommended it and you can buy at River Hill apothecary. I swear by this! 1 tsp. every 4-6 hours as soon as symptoms begin, mixed with water and juice. It has L-Ascorbic acid and the dose is more potent and absorbed by the body faster. I also have been sipping on hot lemon water with honey for the last 2 days to stay hydrated and soothe my throat.

I also take Vitamin C, D, Omega 3, and Zinc as well as a daily preventative. I can honestly say I rarely get sick, but when I do I try to stay as proactive as I can when symptoms set in. I also wash my hands constantly, a task I am still trying to get my hubby and kids to comply with. My hands get so chapped from all the hand washing but it's worth it and in my opinion, the #1 cold preventative! I aim to get 7-8 hours of sleep at night, but let's be honest, some days that just doesn't happen. I try to rest during the day when I'm feeling under the weather, but that is still a work in progress.....

Stay well!

Xo,
Rachel

November: Back on Track

2012-11-01T10:57:00.003-07:00

Today brings us to November 1st. Cool, crisp, feeling like fall for sure today. As I sit here writing this blog, curled up in my leggings, sweater, and holding a hot tea, I think of the next 60 days and the craziness that begins! Thanksgiving, school breaks, shopping, shopping, and more shopping, lines everywhere we go, cookie baking and card writing, and then Christmas and the start of the New Year. It is so easy to get off track of our own personal focus and goals this time of year, health and fitness especially. Skipped or missed workouts, eggnog and all to yummy snacks at holiday parties, and a feast of Thanksgiving food are all looming on the horizon. I intentionally stopped tracking my food and fitness last month to see if it made a difference to me and maintaining daily good health and weight. I found that not only did I get off track with food, my workouts suffered, as did my motivation to want to do anything. This is a time to hibernate and all I wanted to do was that!

Now, coming to the 1st of the days of November, I am pledging to get back on track. Food logging began today, I got an awesome Bikram session in, and off to Barre tonight. Running goes back to full force as my 1/2 marathon approaches. I found that my motivation affects so many others - my family, my clients, my class participants - if I am not motivated myself, how can I motivate others? So fresh start begins today! I am not stressing about holiday gifts, cards, or cookies (yet) and focusing instead on getting my head in the right place for the crazy 2 months coming to all of us. Stay focused, care for your body, and everything else will simply fall into place.

Xo,
Rachel

Blah Day Blues...

2012-10-08T15:33:00.001-07:00

FALL is HERE!!

I must say while I love fall, this dreary, rainy weather is not on the top of my favorites list! While teaching and classes are in full swing, I really just want to park my butt on the couch and never get out from under my luxe blanket - and this is coming from someone who never relaxes on the couch! HELP: INTERVENTION NEEDED!

I have the Baltimore Marathon approaching on Saturday, and MUST get 2 more training runs in and am promising to keep to my yoga schedule. My hubby always says to enjoy the time and actually rest a little, I might just enjoy it. So I am trying to embrace it.

Here is what my weekend was filled with:

Pilates For Runner workshop followed by.....

Ravens football.... from my couch!

O's trying to knock out NY!!!

Here's to a more productive week!!!

Blow out Another Birthday Candle

2012-09-14T04:28:00.001-07:00

Now I know some people run for the hills every time a birthday comes around, but I personally LOVE them! I think it is the only day each person gets that is 100% theirs, and should be special, and why not be a little selfish 1 day a year? If you ask my kids, "what is Mom's favorite holiday?" they'll tell you : her birthday!

I turned 34 on Wednesday the 12th, my day sandwiched between my dad turning 60 on the 11th and my aunt turning 50 on the 13th! We are a family of fountains of youth and each one of us is totally embracing it! I have no shame in sharing my age and actually my 30's have been fabulous. I am not one to dwell on age or the number, but look forward to what the next 5, 10, 15 years have in store for me. Are there parts of my body that will never look 20 again? SURE! But I can honestly say other parts of me are in the best shape they have ever been in. I eat healthier than I ever have, maintain a consistent workout routine, and share what I love to do with others. Who can complain about that???

So, yeah I turned another year old. I am looking forward to 35 already. I don't see it as a countdown to the end but a start to the new beginning. In the next 10 years, my kids will be off to college, my hubby and I will have time to ourselves again, life will be different. New ventures ahead, travel, and life changes. I hope to have checked some items off my bucket list by then and look forward to doing so. Here's to another year of good fortune until my next holiday - and I can't wait.

xo,

Rachel

Fall for Fall

2012-09-10T10:12:00.001-07:00

I am falling in love with fall all over again, as I do every September, and as I sit here and write this blog. Windows open, listening to the leaves whoosh through, a little chill in the air = heaven!! It's also a great time of renewal - summer drawing to a close, fresh starts in school and maybe work, vacations ended and purposeful days begin again. I like to use fall as a chance to change up or kickstart my workout routine, and challenge myself to new things. It is truly my favorite season of the year! Here are some reasons why I LOVE it!

I love fall because I love:
having my windows open, needing a sweatshirt at night, RAVENS football, little league and soccer games, the changing colors all around me, my birthday!!, warm tea on a chilly morning, fall harvest festivals, apple picking, crock pot meals (yummy), putting away the pool towels and swim suits, new bootcamp and barre sessions, early morning dewy runs, and colorful mums. Yeah, there are some things I don't love as much like our days ending sooner, back to school nights, and Thanksgiving turkey but regardless this is my favorite time of year.

So take a second to enjoy this pre-fall day, a little gift to us before the true season begins and make note of why you love fall too!

xo,
Rachel

Day of the Week: Mun-dane

2012-09-06T09:12:00.001-07:00

Anyone ever feel like they can't wait for a week to end? That's how I feel this week! I have been blah, the weather has been blah, and my workouts have been double BLAH!! I am not a fan of resting and healing and I swear if I listen hard enough, I hear my running shoes whispering from the closet, "Rachel, where are you?"......

So many people this week have said "oh, enjoy the break" or "rest, it's good for you" or "it's ok to relax from time to time - I say NO WAY! I am a mover, a shaker, type A personality coming through like a freight train. If you know me or have ever driven or even grocery shopped with me, look out! I do not know how to rest. I am even sleeping 8 hours a night, what is up with that? So, I am keeping busy while I follow my doc's orders of limited movement (maybe 75% following, I gotta do something) and have cooked up a storm prepping for the upcoming weeks, planned 4 weeks worth of classes, and read a book. I guess that counts for something?!

All I have to say is, I cannot wait for next week to begin!! My kids sports start up, all my Barre classes and bootcamps kick off on Monday, and it's birthday week - celebrating mine, my dad's, and an aunt and uncles 3 days in a row! And hallelujah, my stitches come out and I will be burning up some pavement next week for sure. If you are like me, never feel bad about loving to be busy, or maybe even a little frantic from day to day. It's how we operate. I am a sad, ball of misery sitting around all day cooped up indoors (just ask my hubby). Plus, it's almost fall and a great reason for all of us to get outdoors and enjoy this beautiful time of year. If you have rested too much, partied too hard over the holiday weekend, then take advantage of the coming weeks and change it up, get outside, and get moving. I'll come join you!

Weekend Cooking

2012-09-03T07:41:00.003-07:00

After having some skin surgery this past week, I am unable to do most of my usual stuff - exercise!!, laundry, dishes, groceries, etc. So of course I am going insane from inactivity and resorted to cooking and prepping meals for the busy upcoming weeks that lie ahead. I can move around upright in the kitchen pretty well, leaving my hubby and kids to have to reach and bend to load the dishes, get the flour down from the top shelf, etc - not a bad deal, huh?

Back to the cooking - I researched and tapped into some friends pages and Pinterest pins to get some great freezer ready meal ideas. I stocked up at the farmers market on Saturday, sent my hubby to Wegman's, and started prepping Sunday morning. Here's the "before" pic:

I made breakfast yummies, some grab and go stuff for the kids, and freezer meals that I can defrost in the am, toss in the crock pot, and have ready to go when I get home and the evening work/sports shuffle begins! All of the recipes can be found on my Pinterest page, Rachel Gribbin, under the "Food for the Foodies" section!

Here's the menu for the next 2 weeks in our house:

1) Honey Bourbon Chicken (there is a gluten free variation to this as well)
www.onceamonthmom.com
I use brown rice in place of white but quinoa would work too!

2) Korean Shredded Beef Tacos (also a gluten free variation as well)
www.onceamonthmom.com, I stored the tortilla shells and cheese in the freezer bag as well to have it all ready to go.

3) Crockpot Mongolian Beef
www.onceamonthmom.com

Serve this over some quinoa and red rice - yummy!!

4) Thai Curry Beef Brisket
www.onceamonthmom.com

Can't wait to have this!! I added carrots, yellow squash, onions, and sweet potatoes to mine!

5) Cilantro Lime Chicken Tacos
www.joelens.blogspot.com

Serve with fresh avocado - I froze the cheese and shells to have it all ready to go!!

6) Roasted Veggie & Black Bean Burritos
www.aggieskitchen.com
** This is by far my favorite and after sampling the veggie mixture, it is delish!! **

7) Gingery Chicken with Peaches
www.iowagirleats.com

8) Slow Cooker Salsa Verde Chicken
www.shrinkingkitchen.com

9) Toddler Pizza Croissants (even though my kids aren't toddlers these are a healthy alternative to Hot Pockets!)
www.onceamonthmom.com

10) Breakfast Yummies - Blueberry Buttermilk Pancakes

joelens.blogspot.com

I made 3 variations of these - blueberry, chocolate chip, and mini for my son - I flashed froze them in freezer and then individually wrapped them in mini Ziploc baggies, separated by parchment paper, then stored in a large freezer bag together.

AND HERE'S THE FINISHED PRODUCTS:

Happy Cooking!!

xo,

Rachel

Workout Challenge 2- Total Tricep Toner

2012-08-28T14:11:00.000-07:00

Workout challenge 2: Total Tricep Toner!

Move 1

Tricep dips – dig heels into ground, fingers facing forward, and push pelvis to sky. Begin by bending the elbows first (no cheating!) and lower booty to ground. Press back to top, straighten arms, and repeat for 20 reps.

Move 2

Down Dog Push Ups – come into yoga downward facing dog . Align hands by shoulders and lower upper body to ground by initiating the bend at the elbows. Try to bring your forehead to the ground each time you lower.

Move 3

High-low Chaturanga push up – Come to a high plank or standard push up position. Lower yourself to the ground as slow as you can keeping elbows in tight and close to your sides the whole way down. When you lower to your mat, press back up to restart. Go for 8 reps.

Cardio Challenge

Plank jacks – come down to forearm plank, pull those abs in tight, and walk or hop your feet out to plank . Give me 20 jacks!

Repeat moves #1-#4, 2 more times for a total triceps workout!!

Workout Challenge #1 - Squat City!!

2012-08-27T05:11:00.003-07:00

Here's your Monday workout challenge : Squats, squats, and more squats! We're changing it up a bit and adding in some narrow version squats b/c I know you will love and feel them!!

Move 1

Hold a narrow squat (knees and ankles touch) for 30 seconds then pulse 30 times, keeping your weight in the heels and knees back behind your toes. Yowsa!!!

Move 2

Hold narrow squat and keeping leg bent add a side leg raise out to the side (if you have taken Barre Fusion this looks like a standing Fire Hydrants except your standing leg in bent too!) . Give me 15 reps on the R side and then 15 on the L side. Booty burn!!

Move 3

Take a standard base squat, feet hip width distance apart. Squat down so knees are bent and quads are engaged, then extend right leg out straight in front of you. Hold for 30 seconds on the right side then switch to 30 seconds on the left side. Quads on fire!!

Cardio Challenge

Take a wide stance squat and reach down, touch the floor and jump up as high as you can. Give me 20 jump squats!

Workout Reinvented!

2012-08-20T14:09:00.001-07:00

Happy Monday Fuse Fit friends!!

I had a super relaxing weekend and feel recharged for this week. Last week was all about finding balance in your life, workouts, diet, etc and this week I challenge you to "Reinvent Your Workout"! Now, I am not asking you for anything crazy or dangerous, just to try something you haven't done before. It can be as simple as running a extra 1/4 mile more than you ever have, a new fitness class or take a bootcamp, or even giving a new sport a try, like paddle boarding or kayaking.

So I challenge you to visit challengeloop.com and set up your re-invented workout! Stay posted with your challenge via our comments button below, I'll log in and check your challenges on challenge loop and we'll cheer each other on to the finish. Each challenge should be 1 week long this time - winner will be announced next Monday!! Also coming next week is our Fuse Fit workout series - new videos posted daily to keep you going during our 2 week break!

I am reinventing my current running style via the Chi Running method and cleaning up my diet this week! Too many carbs and too much crap these past few weeks!! Clean eating, more veggies, and a little sugar detox. One of my client's shared her experience getting into the Paleo diet and making some small changes to her diet, very doable!!

Challenge yourself, change it up, make it stick this week - keep checking in with me to share your challenge celebrations!

xo,

Rachel

Running thru Your Soles

2012-08-16T15:14:00.001-07:00

I find that through all of my personal training, bootcamps, classes, and such that most people devote 100% to hard work, following through and of course, looking the part. But in fitness, it's best to take the "function over fashion" route!! I often find that most people skimp on the single most important item: SHOES!!! Good, quality shoes are SO important to not only performance, but more importantly, reducing injury to their bodies. I know the deals on the Nike's or Asics at Kohl's seems like a good buy, but stock up on the yoga pants there instead and invest in good shoes, fitted for you by a professional.

I have been working with Charm City Run in Clarksville and cannot say better things about them. The will offer a free fit analysis and make sure you are wearing the correct shoe for your activity and for your chosen exercise. I personally have 3 pairs of shoes I go between - 2 pairs of running shoes, 1 being a lightweight, performance shoe and my cross trainers, which I use for personal training, Cardio Barre, and fitness workouts. Having shoes that match you and your fitness needs is key in reducing sore muscles, calf or hamstring pulls, heel spurs and plantar fasciitis, and sore knees. The experts can decide if you need extra arch support or inserts to keep you from over or under pronating - fancy talk for how your feet roll when you walk and run.

Here is what I am currently running in these days:

Brooks Pure Cadence - I have hot pink and blue/teal :)

I love these shoes because they are super lightweight and fit me like a glove. I have been a Mizuno girl in the past but am loving my Brooks. Are they cool? Sure. But I bought them because they fit me just right. There are so many shoes out there for everyone, go check it out!!

So, take some time and go visit a professional running store to have some size up your shoe needs. I personally recommend Charm City, ask for Michael the manager and tell him Fuseology Fitness sent you. We are also doing a used shoe drive thru Soles 4 Souls for those in other countries in need - so bring your old, maybe unfit shoes and send them along to someone less fortunate. Here's to "baby"ing our feet and burning some asphalt rubber!!! Happy moving!

xo,
Rachel

Life in Balance....

2012-08-13T10:53:00.004-07:00

Ever feel like sometimes life is all out of whack? Too much work, too much play, too much time alone, or even too much time with your kids (like all summer!!) can send you into a need to change frenzy. I have been feeling a bit off key the last week or two, craving for some change in my life without any major life altering decisions. So I asked myself, what is missing? What am I craving?

First, I listened to my body and my mind. My body has been a little overused from increasing my running and extra workouts, teaching multiple classes, etc. I was tight, sore, overworked and feeling spent on a daily basis. I knew I needed to change it up (Fuseology concept: perfectly balanced fitness!!) but what? Ahh, flexibility was it! I re-newed my practice of Bikram yoga 2 weeks ago and am seeing the changes in my body beginning already. Muscle memory, remember? I fell back into it again with ease and grace as if I never took a break (well maybe more grace than ease, but it clicked nonetheless). I am a little sore in some areas not used to being stretched so deeply, but god it feels good! Reminder of why it's called a practice and realization of how much my tired little body needed it. Some people ask what on earth about practicing yoga in a 105 degree room for 90 minutes is appealing? My answer: you have to go try it to find out for yourself :)

I also have been doing a lot of reading on running styles and approaches. I do not believe that it has to kill your body! Like any exercise, if done correctly with good form, can be continued over time. I am the queen of form in classes and bootcamp and personal training, but I realized my own running form sucked!! So I have been reading and trying to adapt the Chi Running approach to my running practice. I think this next 1/2 marathon will go amazingly better than the last. Still very early on, but did a quick and easy 4 miles today in less time per minute and with less effort - now that I love!!!

And last but not least, family time!!! My hubby travels a ton most weekends (when I happen to be off!), I work early am, he works late, we are like ships passing in the night and we have non-existent family time with the 4 of us. I have to tell myself that above all other obligations, family time comes first. Before birthday parties, before cookouts, just time with the 4 of us. We had a great afternoon and evening together yesterday catching up and reconnecting again. Guess that will have to hold us over til next month!!

So I encourage, I urge you, to look introspectively into your own life this week. Before school begins, before summer ends, what are you craving or missing lately? It might be something simple or a big AHA!, but it should be for the better. And always remember, YOU are what has to come first.

xo,
Rachel

Smoothie Making Power

2012-08-07T11:08:00.002-07:00

I am a smoothie fanatic!! I drink one almost every morning (unless I am running behind or on the rare occasion I sleep in) and find it a great way to get my post recovery workout goodies in. It's important to refuel with carbs, fats, and of course muscle building protein post workout! Here are 2 of my favorite mixtures you can try and whip up on your own. I am still experimenting with other fruits and the best part is you can customize it however you like. Any blender or food processor will work best, unless you have a Vita Mix in which case I'm coming over!!

Berry Blast Power Smoothie
(measurements are approximate depending on thickness preference)
1 cup coconut water (I use Zico or Vita Coco)
1/4 cup almond milk (unsweetened)
1 cup frozen or fresh berries (raspberries, strawberries, black or blueberries - smoothie will be thicker is they are frozen)
1 scoop vanilla whey protein powder
1 tsp. Omega 3 oil
1 handful of kale or fresh spinach (optional)

Add water, milk, and oil, (greens is adding) to blender and then frozen or fresh berries and liquify or puree. Add in protein powder and stir or mix til creamy. Makes 1-1.5 servings. 1 serving about 200 calories.

Chocolate Decadence Smoothie
1-1.5 cups of non fat chocolate soy milk (I use Silk Light)
1 cup frozen dark cherries
1 cup frozen or fresh raspberries
1 scoop chocolate whey protein powder

Add milk and fruit to blender. Liquify and puree. Add in scoop of protein powder and blend. Makes 1 -1.5 servings. 1 serving about 300 calories.

A lot of recipes call for banana; I omit mine because I usually have 1 pre-run and it's adds some extra carbs that I don't need after with all the other carbs from the berries.

Any recipes you want to share? Add to the comments box below!!

Xo,
Rachel

Gettin' My Sweat Back On!!

2012-08-03T10:02:00.001-07:00

In these dog days of summer, it's not too hard to get hot and sweaty! You can walk to your mailbox and feel the beads of sweat start to form on your neck. I don't know about you, but I like to get sweaty for a purpose: to burn some calories!!

After a pathetic 2 week attempt at getting back on the horse post vacation, I decided 2 weeks ago was my time "to get my sweat back on" again. I am usually pretty consistent in my fitness routine but if you read my blog a few times ago, I was in my slump and I just kinda sucked all around!

Last week and this week, it was" you know what's" to the wall and get my buns moving again!! I hit the pavement hard, logging 4 runs each week for the last 2 weeks and breaking past my 5 mile mark I was sluggishly trotting to. This week felt awesome to hit 6 and keep on going. I got my usual doggie walks in, hit the spin bike for cycle class today, added in some of my fav kettlebell and total body workouts this week, and hopefully kicked everyone's butt, including my own, in Barre Fusion. How do I feel? Awesome!! I am one of those people that likes to feel the fruits of my labor and boy am I. And I think more is in store tomorrow.

So, don't be tempted to let these remaining days of summer get the best of you. Walk or hike at the beach, take a bootcamp class (hint, hint), do something to change it up, rev your engine, and kick it into high gear. I always like going into the school year with some momentum to keep me going. Next week, I'm headed with a friend back to Bikram Yoga after a 2 year, WAY to long break. My achy muscles need it. Oh, and I did I mention it is 90 minutes of pure bliss in a 105 degree room??? Bust out the yoga shorts - it's time to get my sweat back on!

Backyard Bodies Laid to Rest

2012-08-01T06:15:00.000-07:00

Today is it!! The launch of my new or rather revamped fitness business, complete with a new name, real logo, new website, and new classes. In other words, this time it's legit! Fuseology Fitness is officially here and it's time to lay Backyard Bodies Fitness to rest. Backyard Bodies Fitness (referred to as BBF) was my quick creation last year when I began my personal training endeavor and thought, "Wait, I need a name for myself and my business." I was aiming at the approach of local fitness that travels to you (which we still offer!), but a name that was cute and catchy to boot. So, Backyard Bodies was named and off it went.

I started bootcamps, in home personal training, and the creation of my Barre Fusion class and it soared. But there was something about BBF that I wasn't in love with. First, the name was hard to find without the word "fitness"; you can only imagine what would come up with just backyard bodies on a Google search!! I played with some ideas, and kept trying new things, added some classes. And then it stuck: the "trying new things" part was what I really wanted clients and their bodies to experiences.

So over the past year, with evolution comes change. I wanted something more, something different that encompasses what my true fitness teaching philosophy is. I believe that you always have to keep the body guessing, moving forward, making progress to continually see changes in your body. If you have ever taken one of my bootcamp or Barre Fusion classes, or trained with me, you know you never do the same routine twice! These changes aren't just visual either; it's seeing the person who couldn't do a single push up be able to knock out 10 in a row a few short weeks later. So in renaming, I was stuck on the name with fusion, or balance such as the yin and yang, or blending and came up with Fuseology (okay, so my hubby actually branded the name but I hold 100% of the rights, lol).

Fuse(ology): the study of blended and balanced fusion fitness.

And here we are! August 1st, new business, new name, same old me and the same great classes and training you've been received since the BBF days, just new and improving each time. If you haven't had a chance to yet, check out my website at www.fuseologyfitness.com and see what we have to offer.

As I send a farewell goodbye to Backyard Bodies Fitness, I thank you for helping me find my true fitness philosophy and for all the fitness friends I have gained and helped along the way. Here's to many more!

Confessions of a Product Junkie

2012-07-30T09:02:00.002-07:00

Confession: I am a product junkie! I love beauty products and especially those that work! You won’t find a huge stockpile around my house, except for free hair products, but it’s mostly my hubby’s, but what I have is a good stock of products that I have found work best for my skin and hair. I have dealt with adult onset acne in my late 20’s, along with some crazy hormonal stuff that made my hair thin and fall out of my head and grow like a gorilla on my legs. I have tried it all: Pro Activ, good old benzoyl peroxide, over the counter hair serums, only to have little to minimal success. I tried a ton of different product brands over the years but never really loved any of them. So here are my favs that work to keep me looking as good as I can. Keep in mind that if you have thicker, more luxe and beautiful hair and gorgeous, already glowing skin, these may not work for you.

Here is my tried-but-true list of my personal favorites:

Peels! I was recently introduced to peels about two years ago. I have tried glycolic, the Obagi Blue Radiance, and have done the Vi Peel several times. I truly love them and now I am a sadist saying, bring it on! The more powerful, the better! I have shed like a lizard for 7 days but in the end, my skin is as smooth as a you-know-what. I think I am moving up from the VI peel to a customized one at my medi spa, very excited! I recently regularly added into my weekly regimen a Lactic acid peel by a local MD company called Makeup Artist’s Choice. Love it!

Medical grade skincare - I began using a product line called Obagi a little over a year ago and fell in love. It truly is the first skincare line that really made a noticeable difference in my skin, while adding protection at the same time. I started with their NuDerm line and have now transitioned to their Vitamin C line, with some Nu Derm mixed in. I use Retin A every night and their Medical grade SPF 55 sunscreen EVERYDAY as my moisturizer. It’s light, doesn’t break my skin out every, and gives me sun protection year round. Other favorite products in my daily skincare regimen is a Vitamin C serum by Ramona Cline skincare that I use in the am on my face, neck, and chest and Replenix Eye Cream that I try to apply twice daily. Vitamin C is so good for your skin and fills it with antioxidants and keeps it fresh and from looking lack luster. I also wash my face every night, hit my Retin A, and use a mineral mask and my lactic acid peel weekly (not on the same day). I figure if I’m always smiling then I have to keep at work on those smile lines.

Salon Hair care - I used a plethora of drug store crap on my hair for years before I married a hair stylist and learned what a difference good products make. I use exclusively Redken and Pureology; partly because that’s who he works for and mainly because it works!! They make a ton of products that turn my flat, lifeless hair into something that looks like Rapunzel (not really, but you get the point). I personally favor their Extreme line to help protect my hair against the frequent highlighting I get and the daily ponytail that causes some extra breakage. I use it for hair cleansing, styling, and for color. Now, if I can just get my hubby to give me some extensions…

Makeup – I am not a one brand fits all kinda gal. I use different makeup brands for certain seasons and keep it as easy as possible. I use a Laura Mercier tinted moisturizer in the summer and a mineral foundation by Illuminaire in the winter. I have Cover Girl mascara that costs $5 and Chanel blush that costs $50 – I use what I love and what works for my skintone. But truthfully, most days I use my moisturizer, a little concealer, lip gloss, a swipe of blush and mascara, and I’m good to go!

Preventative Maintenance – kinda like a car, you gotta stay ahead of the game with maintenance. I have been waxing for years, have moved on to laser hair removal for some stubborn spots, get my peels regularly 3-4 times a year, whiten my teeth every couple of months, do a protein treatment on my hair daily, and of course exercise regularly as you know!!! Staying ahead of the 8 ball is my motto, and I am not ashamed to admit that once the 40’s roll in, I may fair a hand or two and some injectables if so needed. Just for maintenance, not facial transformation – let’s be real here.

So stay beautiful, try some new stuff, and if this blog in any way offended you, than you clearly are not vain enough. Happy Maintaining!!

Xo,

Rachel

Clean Eating and Crappy Cooking

2012-07-30T09:01:00.003-07:00

Have you ever heard the expression before, “Abs are made in the kitchen”? Well they are! I am a firm believer of the 90-10 motto: 90% is what you eat, 10% is what you do. Does that mean you can never splurge? Of course not! How boring would that be?! I develop the 90-10 approach to my eating as well – 90% of my diet is eating good, wholesome foods and 10% of my diet is the “God, I have to have” foods. This keeps me sane, on track, and exhibiting healthy eating habits for my family, my clients, and myself.

Now, I know some people have no trouble eating clean; it’s just what they know. I can honestly say I didn’t grow up in a household that ate clean all the time and I definitely lived off my share of Doritos and pizza for much of my youth. I was never really exposed to different ways fruits and veggies can be prepared and consumed, and really had a huge disdain for them. It wasn’t until my 20’s that I had a house and a kitchen of my own and began to explore different foods and ways to cook them. I would have never ate an eggplant back in the day and it’s one of my favorite veggies now. Brussel sprouts –ewww!!!! But my hubby makes a mean roasted brussel sprout dish that makes even the kids ask for seconds. And I have come to realize that salads really are the best bang for my buck and I can make a healthy, nutritious and filling one without tons of dressing and packed with protein and nutrients, all under 200 calories. I used to think I can run that extra mile or workout 15 minutes longer to balance it all out, until the 6 pack stays hidden forever under that never ending layer of belly fat. I know that if I want to have them make a revival again, my food choices are key. And most importantly, I know I am feeding my body food as fuel, that keeps me stronger, prevents me from injuries and illness, and it actually tastes yummy!

I am not, however, a cook or kitchen connoisseur. I cook because we have to eat, not because I enjoy it, and I have found a stockpile of favorite recipes I either created myself and stick to or rely on my trusty clean eating websites. Meals are pretty simple and rotate weekly. I drink the same protein smoothie and eggs every day and like the same salad for lunch. You can ask my hubby, variety is not the name of the game in our house unless he’s in town and cooks! But it’s healthy, keeps us from ordering pizza or hitting a drive thru line (which we don’t eat by the way – after seeing “Supersize Me”, no way!!) I shop weekly and buy fresh as much as I can. That means foods without and ingredient list. Do we still have some goodies in the pantry, sure, but’s that’s where my 10% hides so I try to keep it to a minimum. I buy organic on anything I am going to eat whole, skip the bananas because you peel them anyway, but items like meats, eggs, berries, lettuce, etc. definitely. If I had a green thumb, I would grow my own but anyone who knows me can attest that it would surely die within a week. Maybe one day…

So eat clean, shop often, indulge a little, and try to hand at something new. I am trying a new lentil and quinoa recipe this week that I will let you know how it goes. Keep cooking, clean eating, and enjoy your week!

Top Clean Eating Websites

Check out my YouTube channel, fitbackyardbodies, for my daily smoothie and kale chips recipe. And these fine favorites!

www.shrinkingkitchen.com

www.thegraciouspantry.com

www.hungry-girl.com

www.eatcleandiet.com

Brutal Honesty, Fat Clothes, and Thoughtful Running

2012-07-30T09:00:00.000-07:00

You wanna know what my secret to being thin is? Knowing what it’s like being fat! Now, I am not talking obese by any means, but fat, out of shape, and down in the dumps – yes. Those of you who know the current me, are thinking, “What are you talking about you little size 4 twit? You don’t know the first thing about being overweight.” (I actually had a personal training client mutter these words in the midst of her say 20^th rep of jump squats; I think it was the jump squats talking). Well, contrary to what you see today, that was not the case for a brief and hope-to-be-forgotten stage of my life in my late 20’s. I breached the scale, pushing past 200 pounds and topping at a size 16. Almost to the point of no longer being able to shop at regular clothing stores, I finally said “enough is enough!!!” I am tired of being tired, lazy, sluggish, and overweight. And so my journey began….

Now there are those people who love to exercise and those who HATE to exercise. I am fortunate to be one of the people who love it. I simply had a period of time in my life where it, among other things like my waistline, went AWOL. I was one of those kids and teens who could eat whatever I wanted, ran cross country, tried every sport out there and maintained a 5’7” frame around 100 lbs of sheer lean, muscle. Then came love, and marriage, and then you guessed it, 2 baby carriages!! I had my kids back to back, 13 months apart, but still managed to lose all the weight I gained with both minus about 5 pounds, got back to running, the gym, even got my Pilates certification and starting teaching. Life was good and all were happy. Over the course of the next 5 years, life happened. We moved, I changed jobs to cover the new, big house we bought, our kids were busy with activities and life, and so was I. I committed the cardinal sin, rule #1, that I preach to my clients: TAKE TIME FOR YOU. The only time I took time for was crashing my head on the pillow at night. How could I have 2 babies, work full time, and manage to work out and now 3 years later it doesn’t seem feasible? So I did what anyone would do with no time on their hands: EAT! I didn’t just eat, I ate!! I baked, I consumed, and I barely lifted a finger fitness-wise. This downward spiral took place over about a 2 year period, making me more fat and more miserable with myself as the days went on. When Lane Bryant and Jenny Craig starting called, it was time to make a change.

I started first with getting my butt moving again, dusted off the old treadmill, and away I went. I signed up for boot camps, classes, 2 gym memberships, and a personal trainer. The pantry got a major overhaul, no more 10pm brownie baking, and the chips went bye-bye. Over the course of a year, I had lost about 40 of the 70 pounds I had gained but still had a way to go. Life started to get easier; we dumped the new, big house for a smaller one, in an awesome neighborhood conducive to walking and fitness. My kids were regulars at the gym day care, they watched Blue Clues while I ran on the treadmill or lifted weights beside them, and joined us for walks and bike rides. The weight slowly started coming off again, and 3 personal trainers, many boot camps and classes later, I hit my goal weight.

After going through a very pivotal moment in my life, I really wanted to be able to help people overcome the same issues I dealt with. I got my personal training certification and did just that. I know what its like to get obsessed over food, to have life take over for you, and to put yourself last. I will say that what makes me a better person, mom, and wife now, is putting myself first. As you know, “if Momma ain’t happy, nobody is!” Now a believer of 90% clean eating, 10% indulgence, I can say I feel very complete in the food realm, even without my weekly brownies. I was able to lose another 10 pounds through teaching 4-5 Barre Fusion classes, 3 boot camp classes, and walking/running weekly. I lift weights, I love to box, I love to dance, and I try to find time to do it all. Do I wish I never had gained all that weight? Sure I do. I wish I didn’t have the extra stretch marks, not-so-taut skin, and the extra spider veins. But being overweight taught me what I have to do the rest of my life to stay healthy, in shape, and proud of the body I live in. I keep moving every day to keep myself doing just that. Do I work my ass off (literally) to stay thin?? You betcha. Is it worth it? Every second J

My 5 Mantras for Life & Fitness

· Move your ass every day – it will thank you later!

· Don’t drink your calories, unless it’s Friday.

· Step away from the ab machine and hit the floor – your own body weight gets the job done just as good.

· Do something every day for yourself, even if it’s taking a longer shower or the long way home for some extra “me” time.

· Love the body you have, it’s the only one you are going to get

xxo,

Rachel

Blog Blahs!!

2012-07-30T08:50:00.001-07:00

So I had a great post written and saved on quinoa and its great benefits, etc, etc. and then... I couldn't access my blog account. So here's a new one up and running with the same blogs from last week reposted . Enjoy!

xo,
Rachel