I love fall flavors and I often experiment with them. This one is a winner! I have been sharing over on the rachelfitpics Instagram page and have been asked for some actual measurable recipes. Here you go! If you are new here or don’t know me, I have a passion for preventing and eliminating pain. I spend a big part of my time working one on one with clients fixing movement and correcting alignment issues, but, there’s often more to it than that. Diet plays a big role. The recipes I share are full of nutrients that support your body as a whole, including the musculoskeletal system. Give this one a try and let me know what you think! Fall Superpower Smoothie Bowl 4 oz unsweetened plain almond milk 1 heaping tablespoon almond butter 1 teaspoon vanilla protein powder 1-2 tablespoons whole flax seed 1 teaspoon Maca Powder 3 Frozen Strawberries 1 Chunk Frozen Mango 1 inch frozen banana 1 teaspoon pure maple syrup with ginger (from Trader Joe’s) 1 teaspoon pumpkin spice Lots of cinnamon Blend until smooth in a high powered blender. Top with 1-2 teaspoons of chia seeds and 1-2 teaspoons of cacao nibs. Enjoy and let me know how you like it below.Read more
Have you ever found yourself struggling with an exercise or a movement? Everyone has and the majority of people think that they have two choices. Avoid that exercise or movement because it feels awkward or causes pain. Keep working on it. There is a third option. But, before I go into that option, you should know why it is beneficial to master complex moves. If you don’t care to feel good, move well and enjoy life relatively pain-free, you can stop reading now. If those things sound good to you, then you should know that in order to do that, you need to move the way that we, as humans, were designed to move. Our movements are complex. One movement takes many different muscle contractions and actions in the body. Life, habits, repeating postures and our individual design all determine how optimally our body is going to function. Most of us have dysfunctional movement patterns. When we repeat dysfunctional movement patterns over and over, the dysfunctional pattern gets etched deeper into our brains and our bodies follow the path of least resistance which is along the dysfunctional pattern. So what does this mean and why do you care? It means that the more you keep working on that complex exercise you are trying to master, the more you are strengthening a dysfunctional movement pattern. Dysfunctional movement patterns cause pain and injury. Is that enough of a reason for you? So, this brings me to that third option. 3. Master the components of the exercise first. If you choose option three you will feel good, look good and perform well. Every one of your workouts should involve exercises that are components of something more complex. If your workouts are nothing but complex moves made to make you feel like you just […]Read more
The breakfast and lunch of ……. a future holistic health and fitness coach? It may be hard to believe, but, that was my breakfast and lunch for at least a full year in high school. I would get picked up by a friend for school and we would stop at the Speedy Q where we would get breakfast. My go to was Mountain Dew and cool ranch Doritos (cool ranch was a new flavor at the time). In my school our Spanish club sold candy bars year round for their trip to Spain. Sadly, I ate the gooey caramel one almost daily for lunch. I stepped it up a bit senior year and ate a super bagel and fries at Charlie Brown’s every day. Charlie Brown’s was an ice cream place that was off limits for lunch because we weren’t allowed to leave school property. The craving for super bagels must have been pretty bad since I seem to remember serving detention a time or two. Horrifying isn’t it? Somehow, with those habits, I remained very thin and relatively healthy. I think it must have been because my mom cooked healthy meals every night. One nutritious meal a day kept the doctor away. Well, when I was a kid anyway. In college, I drank double shot mocha’s two to three times a day. Except in the summer time. Tim Horton’s came out with a frozen mocha that was ridiculous and yes, I had at least one a day. I was already a personal trainer at this time! Hell of a role model, huh? My habits sucked!Read more
I have recently come to terms with the day I will have to say goodbye to Jackson. I have done this many times over the 11 years that we have been blessed enough to share a home with this beautiful soul. He hasn’t had an easy life and it certainly hasn’t been easy being his mom. That’s a story for another day. My boy is declining in physical body and, in fact, has been since the day we got him. He is a fighter, though, and he has defied the odds. I love my dogs. That is no secret. Some might call it obsessed. Some people think that my judgement is clouded and that I can’t see the writing on the wall. I can feel the pity they feel for me when they think I am in denial of what is happening to my baby. Strangers give us the looks too. Like they feel for me, but, think I am being selfish for keeping this physically broken down hound on this earth. I assure you I am not selfishly or desperately hanging on. I see something that you cannot see. You couldn’t possibly. You don’t know him like I do. You may know his physical body. I know his soul. Selfishness is the furthest thing from what I am when it comes to Jackson. The sadness that is felt when your buddy is deteriorating before your eyes can’t be compared to anything else. The fear of how he will pass, when he will pass and if it will be peaceful visits you when you least expect it. The well meaning words you play over and over in your head that came from people who love you can leave you questioning your own sanity. Watching their functionality dwindle is like having […]Read more
What in the world does it mean to have a best body?
I was in Target this afternoon and saw Us Magazine’s cover this week. It has Jennifer Lopez on it and the title is Best Bodies.
It struck me. What the hell does that even mean? How many women and young girls see that cover, compare themselves and then dismiss their body as less than?
How many guys see that and a million other covers over the years and compare the women in the real world?
I realize this sells magazines. But, here’s the deal.
They are strictly talking about looks, so, call that shit out. Looks aren’t the only aspect of what makes a body awesome. And who the hell are they to tell me what body looks best? How many people believe them?
Think for a minute about who the people are that are telling us who’s hot and who’s not. They are getting paid a whole bunch of money to figure out how to use our insecurities to make us “need” to buy stuff.
It’s simple really. They get us to think we need things by making us feel like we are not enough.
If we all felt secure in our own skin, it wouldn’t be good for a lot of industries. In fact, marketing to us would have to take on a whole new approach. The more confident and secure I am in myself, the less money I spend. When I am confident and secure, I don’t need anything outside of myself to feel good. I don’t feel like I need to fix things. Media doesn’t get to me.
I know that if I feel like something needs fixing, it isn’t about spending money.
You don’t need a magazine to tell you who has the best body. YOU have the best body. So do I.
I am not always in love with how every part of my body looks, but, that isn’t all a body has to offer. Ironically, when you honor it for all it has to offer, it looks better too.
My body is constantly working to correct itself. Even when I am not nice to it.
My body takes me places even when it is screaming for rest. It deals with what I give it.
My body constantly looks for balance and has systems to keep brining me back to balance all while dealing with chronic illness. Your body is doing the same thing even if you don’t have a chronic illness.
You know the things you do to treat your body poorly. Guess what? It’s so forgiving that it works to counteract your carelessness. It is working to counteract the environment. It is built to live. You cannot live while comparing yourself to bodies on magazines.
I encourage you to honor your body for being the best body you will ever have.
If you are sick and tired of the rules of how to look and what you need to do to get there sign up for the Unruly Rules for looking good, feeling great and living happy. It’s free and you can sign up below. No BS. Just simplicity.
Keep the conversation going. Comment below.