Full Body Exercise

Great exercise for runners, athletes with knee pain or those fighting back pain!

This is a great exercise to strengthen the hips which protect the joints above and below them (the knees and the low back!)



Hold the each rep for 5-10 seconds, I usually perform 3 sets of 10, or just go until I can't go anymore while talking on the phone or watching TV.



It's important to not let anything above the hips move or rotate as the leg lifts or you are working entirely different muscles!

Slowcooker Turkey Chili Recipe

I have mastered a chili recipe!

This is what I used this time (I cheated with a packet of seasoning, judge me). And yes, I got all natural, mountain-ground turkey. You know why? Because it was the cheapest.
Last time we made chili, we cooked the beans ourselves, but this time it was just me and I decided to prioritize my time. I also ended up throwing in some leftover buckwheat since I didn't have plans to use it for anything else - I didn't notice a flavor change at all, and added some nutrients!

Servings: 8-10 for normal folks. 4-5 for me and mine <3
Prep Time: 35 minutes
Cooking Time: 8-10 hours on LOW

Ingredients: 
1 package of ground turkey
1 packet Chili seasoning mix
1 can Bush's Chili beans
1 can Bush's Kidney Beans
1 can Diced Tomato (I got Italian seasoned for variety this time)
1 green bell pepper
1 medium onion
1 spoonful of minced garlic
1 tablespoon minced garlic
a splash of Wicheshire Sauce
a healthy amount of Uncle Don's Ground Pepper (this isn't on the market, so if you don't share an Uncle Don with me you should probably find him and ask, or just use your favorite fresh ground black pepper)

Directions: 
Cook ground turkey in pan over medium heat until evenly browned. Remove and add to crockpot. Dice and then saute onion and bell pepper and add to slow cooker along with all remaining ingredients. Mix well, cover and cook on low for 8-10 hours.

Enjoy!!

Hints and Tips: 
--Use a liner in the slow cooker and save yourself a ton of time and hassle come clean up!
-- If you get a chance to taste it during the day, adjust the flavor by adding any of your favorite seasonings or add some red pepper flakes to spice it up a bit!
--If you don't particularly like things low-fat, add cheese and/or sour cream at serving time
--Do the prep work the night before and put the meat and veggies in the slow cooker in the fridge over night, finish the rest in the morning right before work!
--If you don't add too much spice, let your fur-babies lick the bowl and you can be their favorite human for the night!

Airport traveling and not getting off track

Last week I took a vacation to California which consisted of many cheat days on food (hey bachlorette parties don't happen everyday!), but also included multiple workouts thanks to a good group of friends dedicated enough to pull me out of a comfy hotel bed and into the gym! And although I did have some energy drinks and juices while we were out, I don't actually drink so I got to keep those calories off my waist as well.

But the biggest struggle for me is the day I spend at the airport. On the way to where I am flying, I am well prepared with healthy food, snacks and ready to go, but for the return trip I was fresh out of good food and bloated from a long weekend. And I wasn't about to ask the bridal party to swing through the grocery store at 3:30 am so I could buy some apples for the plane!!

Luckily, I found apples at the gym in the hotel! And I took two. Thanks, Hard Rock for the apples. They were delicious.

So my first wellness tip for Airport traveling is: Dress like fitness is a priority:

I usually wear yoga pants and running shoes. That way, when I arrive to the airport and make it through security, I can walk some laps around the airport and get a 'lil cardio in and stretch my legs before sitting in a cramped seat for 2-3 hours. And when you pack like I do, hauling around my overstuffed carry-on and backpack is a workout all on its own!

I also have a stretch routine I do when they begin boarding or right before ( I try to be the last on the plane unless its Southwest, that way I'm not stuck in that seat with re-circulated air any longer than I need to be). I hope to get my pre-airplane stretch routine filmed and posted in the not so distant future, but for those who know the lingo: Hamstring stretch, piriformis stretch, low back stretches, calve stretches and butterflies. 

I ALWAYS get a ton of stares from people because I am a grown-ass woman sitting on the floor of the airport stretching, yet I can barelllyyyyy even touch my toes. But usually, the coolest thing happens... 2 or 3 other passengers get in a few stretches before they board as well! Some try to hide it and be inconspicuous but I usually stare them down until they feel my eyes burning into their skull so they turn around and I can give them a big, encouraging smile of approval! I love when feeling good is contagious, and I hope they carry the practice onto their trip. 

Next, get some fruit. Take it from the hotel gym if you need to, but apples travel very well. Grapes are fun, yummy and convenient!  Bananas - don't try it. Pears and plums are decent, and oranges if you like those as well. But apples are sturdy, don't get bruised and mashed in the backpack and are my go-to for airplane traveling. I do always say a quick prayer that the person sitting beside me doesn't suffer from misophonia like I do, but I eat it as quiet as possible and always bring a bag to put the core in when I'm done. 

This time, I had to pick up my sandwhich at the airport, which means I paid $9 bucks for some bread and meat, but with an angry GI system, it still sounded better than a $14 burger. 

So this sufficed as my meal for the evening, and it was all I needed to get back on track after an amazing weekend. 

Hope this helps y'all on your next adventure!

Recipe: Turkey & Buckwheat Patties

I hope you can pardon the super fancy and non-ecofriendly plate, but when you packing up to move, the options are limited!! 

The patties are a new item on our healthier meal plans, and one we have grown to love as we perfected it. 

Total Time: 45 mins

          Prep Time: 30 minutes  

          Cooking Time: 10-15 minutes

Ingredients: 

• One package of ground turkey
• 1 cup uncooked buckwheat
• 1/2 green bell pepper, diced
• 1/2 medium sized onion, diced
• 2 tablespoons garlic salt
• Pepper to taste
• 1 egg
• 2 tablespoons Worcestershire sauce
• Optional seasonings to taste: Oregano, Basil and Cavender's Greek Seasoning

3-4 tablespoons of  Extra Virgin Olive Oil (EVOO) for cooking 

Directions: 

Cook buckwheat according to directions, (we buy the pre-roasted so we can take out that step and just need to boil it). Brown turkey in large pan - once completed, wipe down pan and add enough EVOO to cover bottom of non-stick pan and heat up oil until hot enough for water to sizzle on when sprinkled.

Mix together remaining ingredients, adding the buckwheat last to get a consistency that allows the mixture to stick together in ball, then mash down ball to make it into a patty.

Add to oil and cook (covered) 5-7 minutes on med/low on each side. Time will vary depending on the thickness of the patty and heat of the oil. We tend to flip them several times to make sure they are fully cooked and not burnt. 

That's it! Think of making them like mini-meatloafs, adding whatever your magical special ingredients are and having fun with the recipe. We have also made this same recipe using Quinoa instead of buckwheat, and it is just as delicious! 

Enjoy my friends! And be well.