f i t . g i r l . c a r i

viva Brewery Vivante!

2012-01-27T00:22:00.000-05:00

Photo by Seth Porter at http://www.michiganbeerblog.net

I consider myself a bit of a "foodie"... I avoid the chain restaurant scene and I LOVE to try new places and new flavors. So when I have a really bad or really good experience, I like to post about it here ~ and tonight is a good one ~ I'll make it quick!

It's Jeff's birthday & we had been to Brewery Vivant before, not long after they opened last year on Cherry in Grand Rapids. Housed in an old church with a European feel, my favorite thing about this place is that it's loud and with the "mission style" seating (long, connected tables with matching benches) so you're best not being shy, as you'll get to know your neighbors on both sides whether you want to or not. (I think it's a cool feature.)

Last time I had an amazing watermelon speck mint salad that I've been able to duplicate at home several times ~ delicious! This time everyone in our party ordered tasty dishes like the duck confit nachos and the huge pub burgers... but I stuck to my past experience & ordered the bistro salad, this time it was mixed spring greens with walnuts and dried cherries. For $10 I was expecting a little more than a small pile of greens sprinkled with walnuts and dried cherries, but in retrospect, that's exactly what the menu said! Disappointed, I asked for the manager Aaron Beard, who graciously made my lame salad disappear and brought me the braised pork shoulder sandwich instead ~ delish! With apple, fig & walnut chutney, cinnamon aioli, gruyere cheese... that should have been my first choice anyway. Aaron let us know that the menu would be changing next week so you won't even have to worry about getting a disappointing salad!

Happy birthday Jeff!

The artisanal cheese platter was amazing as usual and overall our dinner experience was perfect ~ the moral of the story? Read the menu carefully, but even if you read it wrong, speak up before it's too late... don't ruin a great experience! Thanks Aaron!

When you order at a restaurant and are completely disappointed by what arrives at your table, do you speak up and get it fixed, or just go home and grumble about it to your friends?

*cari*

creating "celebrity" hair

2012-01-17T22:00:00.000-05:00

I'm so lucky! Well, I work superhard too, but I feel fortunate when I think about all the amazing people I've chosen to surround myself with.

One of my favorites is my "hair girl", Laurie Squires. She's my go-to girl when I have an opportunity to do something very big & very public, and she's never let me down; one great example is when I wanted to make a splash at the Miss BikeTime Contest a couple of summers ago & Laurie boosted my RockStar hair:

Next on the agenda: Hosting and being "THE" personal trainer on a local fitness challenge TV show for eight weeks to finish-off winter! As a busy fitness chickadee, I rarely take five minutes to toss my hair into a ponytail before my daily workouts, let alone do anything fun or fancy... enter Laurie Squires. I've chosen her to "do" my hair for all eight episodes of the TV show, and it's going to be pretty special. With longer hair in the fitness biz, I am often asked what products I use and how I keep my hair looking so healthy, so get ready!

You all know that it's what you EAT that nourishes your hair, skin & nails the most... but Laurie's shared a fun little product with me that I'll share with you right here:

Josie Maran Organic Argan Oil ~ WOW! Amazing stuff. Just brushing a little into dry hair has wonderful softening, hydrating properties... and the cute girl at Sephora said she always puts a few drops in her bathwater for softer skin!

Here's the scoop from their website:
This 100% Pure Argan Oil is a legendary oil that's rich in vitamin E and essential fatty acids, and grown organically in Morocco. With its multitasking benefits, Argan Oil can be used for many areas including hydrating and nourishing skin, as a daily moisturizer, skin treatment, treating spilt ends, and softening cuticles. It's gentle enough to use on all skin types and is believed to help with skin conditions including acne. Argan Oil easily absorbs into skin to give you a youthful, dewy glow, and has astonishing healing, conditioning, and antiaging properties to keep your skin and hair nourished and revitalized and to keep you looking beautiful from head to toe.

Great stuff... and above is a peeksie at one of the practice-do's Laurie's come up with for the show. There'll be fun twists & ponies and headbands (I'm really into the headband thing right now) so all you hair fashionistas will get to tune-in to see what Laurie comes up with each week! (And yes, my out-of-the-area friends will be able to catch all episodes as podcasts online too - yay!)

Everyone should have a "hair girl" (or guy) they trust with The Big Stuff... I'd love to hear about yours, do tell!

*cari*

choosing the right snowshoes

2012-01-01T22:00:00.000-05:00

Santa didn't bring you snowshoes? No worries -- go get some yourself!

Here's what you need to know when you're looking for snowshoes:

1---> TYPE: Recreational, backcountry, running... what will your purpose be? Most people fall into the recreational category, on semi-packed snow. This style is rugged enough for moderate terrain, and light enough to run with a natural stride. Backcountry style cover a larger surface area, meant for more sophisticated off-trail use (and keep you atop fluffier, deeper snow) and will have more technical features made of stronger materials.

2---> SIZE: You'll want the correct size for your weight, so you won't sink deep into the snow; the purpose of snowshoes is to coast along on top of the snow! Every snowshoe manufacturer has a recommended weight range for each model of snowshoes. Remember to add the weight of your backpack and gear ~ find the range charts for specific brands/styles on manufacturers' web sites, in retailers' product descriptions, or on the snowshoe's hang tags. If the snowshoes you're looking at are used or the info isn't available, here is a VERY general chart to use as reference:

under 70 lbs - kids size

70 - 155 pounds - 8x21

90 - 170 pounds - 8x25

170 - 220 pounds - 9x30

Over 220 pounds - 10x36

3---> BINDING STYLE: Adjustable straps are a must, so make sure they will work with your preferred footwear. When choosing between pivoting or fixed style bindings, keep in mind pivoting bindings allow for a more natural gait and an easier time climbing hills or kicking steps. Fixed bindings won't flex much, but make it easier to back up or step over obstacles, since the snowshoe's tail won't flop around.

4---> FEATURES: What features do you need? You can't go wrong with aluminum frames, especially for beginners. Decide what other features you'll use based on what snow conditions you intend to be in the most. When in doubt, consider renting some snowshoes for an afternoon to get an idea of your own personal snowshoeing style.

That's it! Whether you buy your snowshoes locally or online, most retailers accept returns or exchanges if you get some and you find they're completely wrong for you.

Oh,one last thing: some people say you MUST use poles to snowshoe. Don't argue with them; just nod your head and smile. Poles are great if you don't have good balance or don't ever want to fall down (re: if you're at an age where you can break a hip or knee, take along some walking poles!) but for those of us who will be climbing dunes, running along atop fluffy snowdrifts, or hiking narrow trails in and out of trees, poles will just get in the way. I'd recommend picking up a pair of good waterproof gaiters before I'd tell someone they need poles.

Next chore on your list: deciding where to go! The possibilities are ENDLESS!

If you live within driving distance of the West Michigan lakeshore, you'll want to check our EcoTrek Fitness website every couple of weeks -- we'll be posting our *FREE* snowshoeing events once the snow is deep enough!

Where's YOUR favorite place to snowshoe?

*cari*

my re-gifted present to all of you!

2011-12-23T12:00:00.000-05:00

We're all SO busy during the holiday season, it's not easy to take the time to tell the people in your life how much you appreciate them ~ so here's my blanket of appreciation to all of you: I am so thankful for everything and everyone in my life - even the "sometimes negative" stuff, because that's what makes the world go 'round, right? THANK YOU ALL!

Even better, I am REGIFTING (yes, regifting) a fabulous healthy holiday recipe to you ~ EggNog! It's from my friend Tonya Holcomb's "Mrs. Skinny Fat" blog, and she admitted to regifting it, so let's credit her gifter as well, Tiffany McCauley of The Gracious Pantry ~ thanks ladies!

Here it is in short/quick FitGirlCari fashion:

HEALTHY HOLIDAY EGGNOG

2 cups soy milk (yes, i used plain organic soy milk)

3 egg whites

1/3 cup raw honey

1 teaspoon vanilla

1/2 teaspoon nutmeg

1/2 teaspoon cinnamon

Cinnamon sticks!

Place all ingredients (except cinnamon sticks) in blender for about 3 minutes. Pour into saucepan & heat on SUPERLOW heat for 15 minutes... it heats up fast, you'll want to whisk the whole time so it doesn't scorch - just simmer. Remove from heat & cool in the fridge, overnight is best; whisk it up & pour into glasses, garnish with cinnamon sticks & sip away to your heart's content! Happy holidays!

Do you have a healthier version of a holiday treat? Please share!

* cari *

the 5K girl

2011-12-04T20:40:00.001-05:00

I love how I feel AFTER I run!

This weekend I have several friends running in Vegas in either the Rock 'n Roll Marathon or the Half ~ and I couldn't be more proud of them! Not just for running tonight, but for all the training time they've invested leading up to this event.

As a personal trainer, it's often assumed that I've run the marathon circuit, or at least run long distances on a regular basis. But do I? Nope, I've always* been a 5K Girl and I love it!

My #1 reason: I don't have to spend hours training each week! A 5K is just 3.1 miles ~ and I'm sufficiently "trained" just leading my frequent EcoTrek Fitness outdoor group workouts and occasionally running 3 or 4 miles during the week.

Full disclosure: I've been doing this 5K thing for five years now -- in summer I like to ride my motorcycle to out-of-town locations with my tennies in my Beast saddlebags, making an adventure out of a Saturday morning. It's fun to go run with friends at 5Ks, but it's also been a blast making friends when I go alone ~ because as you can read in this blogpost from September 2010, I don't exactly LOVE TO RUN, I love how I feel when I'm done & the affect it has on my body! :-)

I hadn't run much this fall because my son runs on his high school cross-country team, and they're so fast that I never want to miss their meets; very fun to run to checkpoints all over the course to cheer them along. So it was a great treat to run in (an icy!) 5K yesterday in Lansing with a few friends, and I didn't do bad on the time either, considering I hadn't run much the past few months! Big fun!

Scrooge Scramble 5K ~ Laura, Lindsey, Cari, Tonya and Brenda

What motivates YOU to run, without having a race to train for?

*cari*

* "always" in this case: I ran my first 5K in 2006, so I don't really mean ALWAYS! I've considered myself a "runner" for 5 years now ;-)

give Santa your winter gear wish list...

2011-11-18T23:00:00.000-05:00

With Thanksgiving next week already, it's the perfect time to get your Christmas list pulled together for Santa - and family members who want to get you something you'll really use.

You don't have to be a regular attendee of EcoTrek Fitness sessions to benefit from being outdoors in the fresh, crisp winter air for the next few months, but EcoTrekkers will tell you that you're more likely to get your buns outside if you dress appropriately for the weather. I've got a few quick suggestions for you & Santa to check out, as I'm always running across amazing deals!

Backcountry.com has been a perennial favorite of mine, and you'll always find high-quality current gear there. A couple of years ago Backcountry re-branded their outlet site into departmentofgoods.com, and there's where you'll find the BEST deals on outdoor trailwear! A great pick for Santa to know about: the Marmot hooded windproof hooded trail jacket... less than $50 for a regularly-priced $70 coat, and besides being a quality brand, the zippered vents is a must when you're dealing with windproof & water-resistant jackets - when you're workout out you're going to get warm quick.

If you're on my FitGirlCari fan page on Facebook you've already caught this amazing deal: REI.com has Merrell Chameleon Gore-Tex (yes, waterproof) crosstraining shoes for less than $90 -- regularly $130, eek! Lightweight and breathable, I would rate the treads-for-trails at a 7, but since we want these for winter, you'll be wearing a traction device on the bottoms anyway (more on that below) so these are PERFECT!

I'm often asked what the best "base layer" is to wear when exercising outdoors in winter. It's crucial to go with the "wicking" technical fabrics available now, and one of my favorite brands is CuddlDuds. Easy to find at mainstream stores like JC Penney, you'll see them on sale frequently - if you want to order online direct at the CuddlDuds site, use code "newfriend" to receive 25% off & shipping is always free.

Now to the good stuff: traction in winter! Lots & lots of choices, and many of them are only cheapie reproductions of the EcoTrekking fave: YakTrax! Personally I've switched to Kahtoola microspikes (similar to Yaks yet meatier) but they're expensive in comparison to Yaks ~ and I'm probably working out outdoors a whole lot more than the average person, so I can justify investing a little more, right? I highly recommend the YakTrax PRO version to everyone! Don't mess around with the $14.95 "walkers", you'll just walk right out of them in sticky slush, and the rubber isn't as dense as the Pro version. Great deals online as usual, you can find the Pro version for $24.95 + free shipping at bestinsoles.com... Amazon.com has them for $20.55 but you'll pay $5.58 in shipping + tax, just FYI.

There you have it, a little mini-wish-list to get you started... I'll have more to add as the season goes on; feel free to share your supercool finds with me as well!

*cari*

"LIKE" FitGirlCari & win fun stuff!

2011-10-22T20:00:00.000-04:00

Are you on Facebook?

I know, silly question. All businesses have a "fan" page now, and I have to admit that I LIKE it! A couple of years ago, businesses set up their facebook pages as people, and you had to "friend" them and get "added" before you could interact with them. Now you can "LIKE" a business fan page whenever you want to ~ and I would love to have more people liking my FitGirlCari fan page! (It blows me away when I think about how 1400+ peeps already LIKE my page - *YAY*)

Every couple of days I post fitness tips, fun fitness-related events, workouts, healthy recipes, where to find the coolest gear, and inspiring stories from peeps I've encountered in my travels.

This week I'd like to increase my "reach" a bit... and reward YOU for spreading the word!

Here's how you can help and/or WIN:

1. Click the LIKE button on my fan page at http://facebook.com/fitgirlcari.FANS ~ that gets you an entry into the random drawing

2. Click SHARE on the "I 'LIKE' FitGirlCari & you should too" photo found on that page ~ post it to your wall via the SHARE button so I can see that you've posted it -- that's another entry into the random drawing

It's that simple!

What do you win if your name is drawn?

If you're anywhere but Spring Lake, Michigan and your name is drawn, you win a *FREE* box of six EcoTrek Fitness Whole Food Bars, sent directly to your home! YUM! Don't know what these are? Check them out here: http://ecotrekfitness.com/bars.shtml

If you do live in Spring Lake (or close) and your name is drawn, you win your choice of the bars *OR* a Dragonfly premium weight yoga mat (it weighs more than 5 lbs!) and *FREE* month pass for UNLIMITED yoga classes at the newest yoga studio on the lakeshore, On the Path Yoga! [http://www.onthepathyoga.com]-->[by the way, you can "like" them on FB too at On the Path Yoga]

So get that FitGirlCari photo "shared" onto your FB wall & good luck!

SEVEN lucky winners will be announced on Friday, October 28th!

*cari*

once-a-month fitness clients

2011-10-06T23:00:00.000-04:00

:: wow :: Happy October! I have been soooo busy that the entire month of September has gone by without a single fit.girl.cari blogpost from me, EEK! When I say I'm busy, I don't mean I'm just busy like normal people are... you probably don't know anyone with a schedule quite like mine.

I won't bore you with details, but you only see a tiny bit on my public Facebook page [http://facebook.com/FitGirlCari.FANS] and just the "fitness" portion alone is enough to tire out the Energizer Bunny! You know I'm busy running the outdoor fitness company I founded in May 2006 [http://ecotrekfitness.com] and leading my own FunMaster Series on the lakeshore, but I also continue my Cari's OneOnOneFitness Training sessions every day -- with a twist. When I started personal fitness training, I was naive enough to believe I could "babysit" my fitness clients through the entire process; the truth is, they always did great while I was on Babysitting Duty, but once I stepped back they completely swerved offtrack. It's just like being on any of these fad diets - sure, you can temporarily lose a ton of weight, but once you switched from the diet to daily life, BOOM there was the weight PLUS more.

I've learned so much over the years - as we all do. I've found my greatest success as a personal fitness trainer does not come from babysitting my clients. Now I empower my clients with the right tools, make sure they know how to use them, and then hold them accountable with once-or-twice-a-month sessions. YES, I still have my once-a-week and twice-a-week clients too, but not everyone can afford that luxury.

When I have a client reach a goal or hit a milestone, I take it personally - as a trainer should! So Wednesday this week was an exciting day - I'll share my client's blog with you, click here to read it: Mrs. Skinny Fat. Tonya Holcomb is amazing and an engaging writer, but what's most wonderful about her blog is that she strives to make CLEAN EATING accessible to anyone, at any time.

And like all of us who have found success in this crazybusy world of fitness, she's willing to share what she's learned, freely!

So with that, I am pledging to make the time to post here on this blog at least two times a month - which is the average number of sessions I have with my favorite fitness clients!

Stay busy, my friends! :-)

*cari*

benefits of greenery

2011-08-30T15:13:00.005-04:00

There is a variety of bamboo called "Yellow Tongue" that grows well in zone 5 areas ~ so it grows like a weed at my house in Michigan ~ at least 14' tall each summer!

I love being surrounded by greenery. It can feel like an oasis in the middle of pollution and noise at times. Did you know there are also health benefits of living near greenery?

A study jointly carried out by the University of Glasgow and University of St Andrews found that living near parks and forests provides an overall health boost.

Using mortality data of 366,348 people in England from 2001 to 2005 and looking at the link between exposure to greenery and different causes of death, researchers found that the health gap was the smallest in areas with the most green spaces – it was only about half of the gap of the areas with the least greenery. Significantly, it was also found that even small green spaces in living environments made a difference to people’s risk of fatal diseases.

The use of fields and parks for walks and other physical activities helps to regulate blood pressure as well as alleviate the harmful effects of stress, according to Dr Richard Mitchell, the researcher from the University of Glasgow.

Besides "clean and green", we could add "slim and green" to the mix too. This is because, according to a study carried out at the Indiana University School of Medicine, children who live in areas with more greenery actually have a lower likelihood of being obese. The impact of greenery is speculated to be its effect of encouraging children to get outdoors and walk, run, play, etc. After all, a greener environment is less polluted, cooler during the hot months, and also has a more attractive & inviting appearance.

So take a cue from the kids and get into the GREENERY to play! What "green" places near you do you take advantage of?

*cari*

five benefits of (michigan) blueberries

2011-08-13T08:16:00.001-04:00

After bringing fresh blueberries as a snack the past couple of weeks, my EcoTrekkers are probably berried-out by now, but I couldn't help myself - this year's crop of Michigan blues were DELISH!

And this prompted me to info-gather-up a little reminder why it's SO good to munch on these little morsels of nature's candy as often as you can:

1--> Blueberries contain the highest antioxidant capacity of ALL fresh fruit!!
2--> Blueberries neutralize free-radicals, making it the perfect anti-aging berry
3--> Blueberries can preserve your vision: the berries contain both carotenoids & flavonoids, which can prevent or delay all age-related ocular problems
4--> The high fiber content, all those antioxidants & the ability to dissolve the 'bad cholesterol' make blueberries ideal for preventing heart disease
5--> While the fiber in blueberries keeps away constipation, it's the vitamins, copper & natural sodium that will improve digestion

On top of all that, the berries are simply tasty.

Do you have any amazing blueberry recipes to share with me?

*cari*

is boxed water better?

2011-08-07T17:35:00.004-04:00

Soooo I'm sure most of you have seen this milk carton-like box of water at your local retailer by now, as they are almost everywhere - proudly proclaiming "BOXED WATER IS BETTER" - what a marketing message! But is it better?

I thought I'd quick do a little research. Turns out, the wood used to manufacture their cartons comes from certified, well managed forests and the company plans to give 10% of their profits (as soon as they make a profit) to reforestation foundations. Their cartons can also be shipped flat, unlike glass or plastic bottles. This means that the flat, unfilled boxes that they "can fit on 2 pallets, or roughly 5% of a truckload, would require about 5 truckloads for empty plastic or glass bottles," according to their website. Cool.

One thing I wonder about is the little screw-on plastic cap (it's on top, on the other side so you can't see it in the pic I snapped) and how it might affect its recycling capabilities? I can't find anything on that on the web - but I know I've already refilled my BOX three times and it's only starting to feel a little mushy - another form of recycling!

The real appeal of boxed water is to provide an alternative to traditional plastic-bottled water, which has become stigmatized as the epitome of non-environment-friendly consumption. While it's still best to carry a reusable water bottle, we may still find ourselves in need of hydration when we are unprepared. I always tell my fitness clients that packaged water can provide a convenient, portable, and healthy alternative to soft drinks and other high-calorie beverages.

What do YOU think -- is boxed water REALLY better? *cari*

ZING EAT/DRINK! one of my new local faves!

2011-07-19T23:00:00.000-04:00

OK - so there are a couple of things most of you know about me - I luvvvvvvv to eat at local one-of-a-kind restaurants (why do the same ol' Olive Garden or Red Lobster when you can dabble in tasty, creative flavor combinations that change with the seasons? and hasn't been trucked-in from hundreds of miles away?) and I also luvvvvvvvv the letter Z!

Yes, I use the letter Z freely in place of the letter S... boyz, barz... I love words like sizzle and dazzle! So today my son Austin & I had a modeling gig in South Bend (we were in a TV commercial for 1st Source Bank ~ you can catch it on YouTube on August 15th! sooooo fun!) and we decided to make a summer mom-son roadtrip out of the afternoon along the lakeshore & stopped at a few touristy spots to soak in the local vibe. One place we had passed before in Douglas (across the bridge from Saugatuck) is this one: ZING EAT/DRINK, which just opened in May 2011! Pass no more; this is one of my newest faves & I'll be back lotz!

Starting with the decor - the vibe is sooooo hip & fun. There's an outdoor lounge area with the low cocktail tables & cushy chairs... as well as a back patio with music too! The staff was supersweet... leopard pillows along the booths?! Local artists' work featured in the light-up wallspace? Underpainted glass tabletops? Fun Z words on the menu like ENTREEZ, ZANDWICHES, ZINGTINI and APPITEAZERS?! Um, yes please!

Our waitress was named Star (such a cutie) with her zebra fingernails and a fun green bloom stuck in her hair... she also hosts their nighttime karaoke!

We shared the lettuce bowl wraps - oh, wayyyyyyy better than PF Chang's version, for realz! Aus had the Caesar salad with chicken (he raved about it) and I had the smaller lunch size (five bucks! yezzzzz!) of the "Berry Special Salad", which I'll be making at home for sure: baby spinach with candied almonds, feta, raspberry vinaigrette, fresh raspberries, strawberries & blueberries AND - radishes - yezzz! Awesome flavor.

Here's another review that includes a video for ya: http://thelocaltourist.com/blog/mafiahairdreser/zing-douglas-michigan, a link to their facebook page: https://www.facebook.com/pages/Zing-EatDrink/189036944473585?sk=info and a link to their website: http://www.zingeatdrink.com/

Why do the predictable chain restaurant? Go get your Zing on! (and tell me about your experience!)

*cari*

another new summer fruit to try: lemondrop melon!

2011-07-03T11:00:00.002-04:00

Slightly different in flavor than the Lemon Drops you may have tipped in college (the alcohol shot variety...) these yummy little melons will give your taste buds a sweet surprise!

The produce buyer at Meijer has impressed me yet again, offering these before many other stores have even heard of the variety.

It's sweet, tangy, and even a little salty in flavor - sure to please many palettes. And here's a bonus, a little sorbet recipe I just found and can't wait to try!

LemonDrop Melon Limonana Sorbet

Give me a shoutout if you try the recipe or even give the melon a try on its own - sooooo good!

Happy July!

*cari*

ever tried a "donut peach"?

2011-06-16T15:05:00.001-04:00

There's nothing better than fresh fruit in the summertime!

I picked up 20 of these "donut peaches" at the local D&W Fresh Market for our 5K Running Clinic tonight... and had to taste one myself, of course! Sah-weet!

Sometimes called a Saturn Peach, the "donut peach" is smaller, flatter, and less fuzzy than a regular peach -- which makes it even more appealing to most people.

Just a tad bit sweeter than a regular peach, there's also a little hint of almond flavor with lower acidity. If you pick some up, allow peaches to come to room temperature before serving.

Enjoy!

*cari*

FitGirlCari's Minty Watermelon Salad

2011-06-01T19:10:00.001-04:00

So I went to Brewery Vivant in Grand Rapids over the holiday weekend, and was so surprised by the unique menu ~ plus I love that this place is nestled into an old chapel, complete with stained glass windows and "community tables", very monk-like with a great vibe.

One of my favorite things to do is try to recreate an amazing dish that I've tasted at a restaurant, and this watermelon salad was not only tasty, but sooooo healthy ~ don't tell you family, they'll love it anyway!

Minty Watermelon Salad

1 baby watermelon, cut into 1-inch cubes
1 4-oz. package Boar's Head diced Pancetta
1 4-oz. package sundried tomato herbed feta cheese, crumbled
fresh mint, chopped
1/4 cup light extra virgin olive oil
1/4 cup key lime juice
sea salt

Whisk together olive oil & lime juice in a large bowl - add watermelon cubes and toss. Drain off excess liquid; add feta, pancetta and mint, toss - sprinkle with sea salt and serve with steamed edamame & sun dried tomato focaccia - mmmmmm!

Try it with your own "spin" and let me know how it is!

*cari*

FitGirlCari's Strawberries & Creme Bars

2011-05-22T12:30:00.001-04:00

We had 22 peeps at this morning's Lakeshore EcoTrek Fitness session! Sundays are always my favorite sessions, because we have such a diverse group show up and no one really has to rush off to work or to another appointment - some might be hungover, some are gearing up for the week, but it's always a fun group. When the weather's nicer like this, I try to bring a "healthy recipe" treat for everyone, kind of a reminder that we don't always have to pack-in the sugar to make a treat sweet!

Here's a Martha Stewart recipe I revised a bit, kind of like a creme popsicle without the stick! It was a big hit this morning:

FitGirlCari's Strawberries & Creme Bars

Makes 20 bars ~ 80 calories each (3 g protein & 2 g fiber!)

3 quarts of fresh strawberries, washed & hulled
1 cup organic cane sugar, divided in half (could probably use agave nectar to taste, instead)
a dash of sea salt
7 large egg whites
2/3 cup heavy cream (make sure it's cold)
1 teaspoon organic pure vanilla extract

In a blender (a NINJA like mine works best - watch your fingers when washing it tho, ha!) combine strawberries, 1/2 cup sugar and & sea salt and puree until smooth. Pour into a 9-by-13-inch baking dish and smooth with a spatula. Transfer to freezer for one hour.

In a bowl using an electric mixer, beat egg whites on high until foamy. With mixer on medium speed, gradually add 1/2 cup sugar. Increase speed to high and beat until stiff peaks form, about 3 minutes. In another bowl, beat cream & vanilla on high until stiff peaks form, about 2 minutes.

With rubber spatula, gently fold egg white mixture into whipped cream mixture, and pour over frozen strawberry mixture - smoothing top with spatula. Freeze until firm, about 4 hours, before cutting into squares.

Such a yummy lower-calorie sweet treat, lots of fussy peeps should dig this! Let me know back here when you make it - enjoy!

*cari*

fun high-protein salad for tomato lovers

2011-05-20T20:00:00.002-04:00

Peeps keep asking me when I'll publish a cookbook collection of all the fun HEALTHY recipes I find -- and I do promise to, someday, when I get a spare moment -- but for now you can settle for random recipes I really want to share with you!

This one's fun -- it makes 4 servings, and in each serving are only 281 calories, 13 g fat (4 g saturated fat), 12 g protein (that's awesome!), 34 g carbs and 12 g fiber!

Tomato-Lover's High Protein Salad

sea salt & cracked black pepper
1-1/2 lbs green beans, trimmed
3 wide strips lemon zest, cut like matchsticks
3 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 pint red cherry or grape tomatoes, halved
1 pint yellow cherry tomatoes, halved
1/4 small red onion, chopped
1 can (15.5 oz) chickpeas, rinsed & drained
2-1/2 oz. feta, crumbled (1/2 cup)
2/3 cup chopped fresh parsley

Either boil the green beans in slated water or steam them al dente (I love them steamed best!) until crisp-tender. Drain and rinse under cool water to stop the cooking. While those are steaming/cooking, in a large bowl whisk the lemon juice & olive oil together. Stir in tomatoes, onion, chickpeas and lemon zest. Add feta and parsley and stir to combine. Season with sea salt & cracked pepper. Arrange green beans on serving plate and top with tomato mixture.

I'd love to hear how you like it ~ try it with your own variations & let me know how it tastes!

*cari*

PS - In the photo you can tell I went a little overboard with the feta on this batch - there was just a "little bit" left in the package, so I kept sprinkling...! ;-)

vibram five fingers "shoes" - have ya tried them yet?

2011-05-15T19:00:00.005-04:00

I've had my Vibram Five Fingers for about three weeks now, and I made sure to "ease into" them as their website recommends... wear them in my daily activities, yoga, indoor workouts... I didn't go out and run 5 miles in them on the first day! That worked out well, and they got a lot of attention at the grocery store.

You can't just slam your feet into them like shoes - you need to work at it a bit, but it's worth the extra effort. One more little bit of advice from my experience (Hint: you know how I love to pamper my feet with daily lotion...) make sure your feet are completely dry before you try to slip them on.

I have to say, I love them. When I run in them I feel bouncier, like I can float! Terrain hasn't been an issue and my legs are loving them too.

I completely believe the theory that these shoes can solve and prevent many of the old running injuries my fitness clients have been experiencing -- I can feel how much stronger the muscles in my feet (yes, muscles in your feet!) have become since I started alternating them with my running shoes.

Will they stick around for longer than a passing fad? Too soon to tell, but I do think the whole "barefoot running" thing is here to stay. Have you tried these shoes? Tell me what your experience has been!

*cari*

jump rope: skip yourself slim!

2011-05-10T15:25:00.005-04:00

For six weeks this spring, leading up to what we affectionately call Bikini Season, I am running a *special* FitGirlCari outdoor "intensive" workout program for twelve of my most dedicated peeps - and it's going well so far, halfway into it!

One of my requests of each of them is that they try my 10-minute Jump Rope Workout -- they can burn 125-145 calories (depending on their age, weight, fitness level) in just ten minutes! It's not an easy ten minutes, but I'd love it if you all gave it a whirl too!

My workout article also appears in the May issue of Patient in Charge Magazine:

http://ecotrekfitness.com/pdf/MAY2011PinCcari.pdf

Grab your nearest jump rope & let me know what ya think of it!

*cari*

five tips to get restful, natural sleep

2011-04-29T21:30:00.000-04:00

Making healthy eating choices, getting enough exercise, and giving the body adequate rest -- those are the three things I ask my fitness clients to pay attention to when I first start working with them. I've never had trouble sleeping, but many of my peeps struggle with getting a restful slumber each night. Actually, very few days go by without an EcoTrekker or a fitness client asking me what I could recommend to them for getting restful sleep!

You know I always steer my peeps away from the drug route. Guess what! I have found a natural combination of melatonin & valerian that has worked for the majority of people I've recommended it to! It's from the Natrol brand, called "Sleep 'n Restore", in tablet form ~ and it's getting great reviews from other people too: http://www.nutritionaltree.com/reviews/stress-relaxation/sleep/natrol_sleep-n-restore.aspx

Let me also remind you of some of the more obvious steps you should take to get restful sleep:

* Stop eating at least 3 hours before bedtime
* Avoid caffeine & alcohol :-)
* Drink a small glass of warm milk
* Take the dog (or just yourself!) for a short brisk walk
* Keep a peaceful evening environment: dim lights, chamomile tea, quiet time...

Do you have a natural method of getting restful sleep every night? Share it with us here!

*cari*

mud runs, dashes and other adventures!

2011-04-16T22:50:00.005-04:00

It's the hip 'n happenin' thing: weekend warriors are now turning to "getting dirty" to get their workout groove on, and while it's been going on for several years in places like California, it's finally hit hard here in the Midwest!

Somehow I managed to win my age group in my first-ever dirty run last summer, the Grand Rapids Mud Run. My peeps & I really had no idea what to expect, but every one of us was pleasantly surprised how much FUN it really was. Competitive, yes, but overall everyone was there for the experience, and it helped that the weather was perfect and spirits were high!

As a personal trainer I'm often asked how someone can train for such an event -- after all, it's not like a normal "run" where you can plan long & short runs, build endurance levels and work on tapering -- there are all these obstacles that you hope you're able to handle!

I jumped at the chance to create a "preparation guide" when the organizer of Boyne's Dirty Dog Dash, Casey Wyzlic, contacted me. You'll find the first part of that guide on his website: http://www.dirtydogdash.com/files/DDDfitgirl1.pdf If you can't participate in the Dirty Dog Dash on June 11, you've got a multitude of other adventure choices right here in Michigan to get dirty!

I'm signed up for the Warrior Dash but I'm not sure how many others I'll be able to squeeze into my summer calendar, hopefully I'll be able to defend my first-place medal back at the Grand Rapids Mud Run in August too!

Here's a sampler listing of what's ahead in 2011; feel free to add your events below in comments - and have fun gettin' dirty this summer!

*cari*

JUNE 4 - GRAAR SPRING ADVENTURE CHALLENGE (Lowell) - http://www.graar.org /springrace2011.htm

JUNE 11 - DIRTY DOG DASH (Boyne) - http://www.dirtydogdash.com/

JUNE 11 - DIRTY FEET ADVENTURE RACE (Lansing) - http://www.dirtyfeat.org/

JULY 9 - GRAND RAPIDS URBAN ADVENTURE RACE - http://grurbanadventurerace.com/

JULY 10 - COLUMBIA MUDDY BUDDY RIDE & RUN (Detroit - Shelby Twp) - http://muddy-buddy.competitor.com/features/2011_series-improvements-post/

JULY 30 & 31 - WARRIOR DASH - http://warriordash.com/register2011_michigan.php

AUGUST 27 - GRAND RAPIDS MUD RUN - http://grmudrun.eventbrite.com/?ref=enivte&invite=ODE2MjYzL2NhcmlAb25lb25vbmVmaXRnaXJsLmNvbS8w%0A&utm_source=eb_email&utm_medium=email&utm_campaign=invitenew&utm_term=e ventpage

VARIOUS DATES - INFITERRA ADVENTURE RACES - http://www.infiterrasports.com/events/

APRIL 14 & 15, 2012 - TOUGH MUDDER MICHIGAN - http://toughmudder.com/events/Michigan/

cake balls on a stick?

2011-03-16T22:30:00.001-04:00

Starbucks celebrates its 40th Birthday this month by rolling out a new image-only logo and "petite treats"... they advertise these little buggers as having "only 120-190 calories each" & display them in glorious glass cases with yummy-looking little tart holders surrounding them.

Yes, they look like tasty little treats. But emphasize the PETITE! Oh my.

Seriously, the little "cake balls" are CUTE on a stick, but for a maximum of two bites of cake with frosting (which I'm not a fan of anyway) I'd rather spend more than one minute consuming 120-190 calories, and would opt for a 15-minute snack of a HUGE handful of parsnips or carrot sticks dipped into some roasted red pepper hummus or greek yogurt dill dip - yummmmm!

Have you tried Starbucks new "petite treats"? Would love to hear your thoughts.

*cari*

my favorite fifteen

2011-03-14T09:00:00.004-04:00

Kind of like a chain letter, last week I was "tagged" by fitness blogger Tara Sabo as one of her fave blogs, and in turn I am to choose MY favorite 15 blogs and share them here with you ~ simple enough!

As much as I'd LIKE to be a daily blogger myself, I haven't shifted my schedule enough to make that happen yet. My goal? One post a week for now. Wish me luck!

In the meantime, here are my favorite fifteen blogs for you to check out when you get a moment:

That's All Joy Wrote - inspirational musings from EcoTrekker Kimi Warren
LA Bise Fitness - Linda Bise, our Morgantown, West Virginia EcoTrek Series Leader's new biz
Sea Quest Kayak Tours - whale & birding tours headed by Mark Lewis
Terri Vruggink - my cousin, an amazing photographer in Grand Rapids MI :-)
Running Smart - Online Running Coach Josh Scully's blog
Yoga Dog Blog - yoga studio owner Mitch Coleman's dog writes this one...
Veg Bon Vivant - delish veggie recipes from Adrienne Wallace
Must Love Dogs - wonderful local dog store in Grand Haven MI
Frisinger 4 - fun busy mom with 4 boys; she's also an EcoTrekker!
Silent Sports Sounds Off - an adjunct of Silent Sport Magazine's online offerings
CHIT...CHAT... - fifth grade teacher & occasional EcoTrekker Kirby Chittenden
Logcabineer - always interesting outdoor photos here!
Lake Trek: 1,000 Mile Walk on the Beach - Loreen Niewenhuis' account of her Lk MI journey
Runner Dude's Blog - great running info resource out of North Carolina
Daily Dose of Fit - Tara's fitness blog, good stuff

Enjoy! And if you feel like sharing your blog with me, please send it over, you might make my NEXT Top Fifteen list! ;-)

*cari*

rescue me!

2011-02-23T08:00:00.003-05:00

After my crazy in-the-water accident in November 2009, I became more aware of the things that we think will NEVER happen... and that they MIGHT happen! (If you didn't know me then, or didn't see it on the front page of the local paper on November 10, 2009, read about it here: http://fitgirlcari.blogspot.com/2009/11/unexpected-grand-river-adventure-111009.html)

Taking extra measures to be safe while on the road (and off the road!) are really worth the thirty seconds it takes, don't you think?

One of my fitness clients and friends, Renee Gavin, has been instrumental in helping me spread the word about safety ~ and she has given me this "Res-Q-Me" item that is such a neat little tool! Not only does it have the handy-dandy seatbelt cutter, but the handiest tool is the part that you could use to break glass if you are ever trapped underwater in a pressurized situation -- which mine could have easily become in 2009.

Here's the link to get your own Res-Q-Me tool: http://www.galls.com/google/style.html?assort=general_catalog&cat&style=FE388

Because just when you think the craziest thing WON'T happen, it just might! :-)

What handy safety tools do you keep with you, "just in case"?

* cari *

chayote squash...funny but yummy

2011-01-21T11:30:00.001-05:00

OK, I've got another new veggie for you to try, I picked this up last week with the baby eggplant you see pictured... it's a CHAYOTE SQUASH! Since I've joined the CSA and pick up my Visser Farms vegetable share each week, I haven't been getting many veggies at my weekly mainstream grocery store visit, but I do always browse the produce section for unique things to try, and this squash fit the bill last week.

The chayote squash looks like a squished (yes, like flattened) pear but it tastes more like zucchini when it's cooked. They can be baked or added to soups & stews, I found a tasty little recipe on allrecipes.com here: http://allrecipes.com/Recipe/Chayote-Squash-Side-Dish/Detail.aspx I added a little chopped red onion too, yum!

What crazy new veggies have you been brave enough to try this month? Tell me about them!

*cari*