wellness – Play Hard Get Fit

Entrepreneurgatory

Entrepreneurgatory-(äntrəprəˈnər’ɡəˌtôrē)- Noun

place or state of struggle, suffering and/or misery inhabited by persons who organize and operate a business or businesses taking greater than normal financial risks, while paying their metaphorical-dues before making it to business nirvana, success.
time aspiring business owner spends leading towards entrepreneur heaven.

Fresh into a new year and I’m making up words. In my defense, I needed a word to describe where I am AT. Not where I’ve been, not what I think I may do, not where I want to end up but this special, specific place that I am in right this second. That middle ground when you are between heaven and hell. Between your past and your future. Between where you want to be and where you are coming from. Between success and failure.

When people talk about the secrets to their successes, they always delve into their back story. They talk about the checklist of accomplishments, the awards, the dollars and cents. They use words like “hard work,” “long nights,” and “struggle.” We regularly hear from the successful persons at the top of their game motivating, giving tips and sharing info. But I want to dive into that murky place between struggle and success. What’s swimming in that space so many successful gloss over by saying ‘it didn’t happen overnight.’ What lives in that gray matter between our ears when we aren’t sure of our next move, when the ball’s in our court but we are still figuring out which game we are playing? How many long nights with lost sleep? How did that struggle affect your mental strength, your view of yourself, your vision, and your relationships? I am living all of these questions right now. I am reporting, live, from deep inside a state of Entrepreneurgatory.

Entrepreneurgatory is a lonely place on the road to success. The successful will use it for internal motivation but many find it difficult to convey this struggle to those that haven’t experienced this in-between space. This murky middle-ground may not be short term, practical or glamorous but I’m damn sure hoping it at least builds character (at most builds successful businesses!) It’s not easy to break down the real raw details of your fight to convince the fans and haters that you are not an overnight success. What fills those days, months and years between the thought “I’m going to do this” and “I’ve made it?” That’s where I’m living right now.

For perspective, there’s the sleepless nights you’re in a brain fog with no new ideas, left playing Foosball with the old ideas or kicking around things other people are already doing. You are spending days feeling so exhausted because you are overwhelmed and under-producing. The friends and family giving unsolicited advice about life and career decisions because they can’t, won’t or don’t understand your trajectory. There’s the month you spent just working at your part time job so you can pay rent, and not channeling an ounce of extra energy into anything other then sleep.eat.shower. Add to all of this the frustration in knowing this is not where you want to be. The real swirling question in Entrepreneurgatory: what is your next move?

Goals. Motivation. Direction. Organization.

My keys to climb out of Entrepreneurgatory.

Goals: I’ve mapped out my year, I’ve started in on a 3 year and 5 predictions. I’m dreaming big and realistic at the same time. (not easy- I call it my magical reality.)

Motivation: Internally motivated based on my love of giving people the tools to improve their lives through health, fitness and wellness consistency and training.

Direction: I am moving in the direction of sole proprietorship. Owning what I know with the freedom to deliver science-based workouts and regimens wrapped up and served

Organization: Increasing awareness and accountability by tracking information, ideas and progress digitally and in writing i.e. agenda, planner, calendars, dry erase board. If I write something it increases the likelihood that I will remember and act on it. Now I also include reminders, motivational quotes and to-do items on my phone’s calendar. It’s like having a personal assistant.

You guys are all along for this ride with me. I know people love to celebrate the success but come on the climb with me, grind with me, work with me, jump wit me.

Play Hard Get Fit.

*L*

Quick Buffalo Chicken Wrap

Quick and simple lunch! Every once in a while I just crave some buffalo flavor but I don’t want to revert to fried wings. I love adding some buffalo flavor to a clean slate of baked chicken! This wrap is very high in protein by combining chicken and the chick peas. Sample grocery list here* Chow down!!

Prep Time: 3-5 minutes

Cooking Time: 3-5 minutes

Total Time: 6-10 minutes

Calories: 540 cal.

Ingredients:

1 Spinach Tortilla (Mission Brand, Medium sized)
2-3 Small Baked Chicken Tenderloins, shredded
1/2 Cup Fresh Spinach
Tomato, diced
3-5 Mushrooms, chopped
1/4 cup Chick Peas (garbanzo beans)
2 Tbsp. Buffalo Sauce
1 Tbsp. Ranch Dressing

Instructions:

Pre-heat George Foreman grill or skillet to medium heat.
On a flat surface, spread out spinach tortilla.
Fill in the center in a narrow pile of fillings lengthwise across the equator of the tortilla. This will allow you to roll it up.
Fill tortilla with fresh spinach, chicken, mushrooms, tomatoes and chick peas.
Top with buffalo sauce and ranch dressing to taste.
Fold in both ends of your tortilla at the equator of fillings and roll middle of tortilla away from you.
With the seems down, place tortilla on your hot grill or skillet for 3-5 minutes or until golden grown

Enjoy!!

Play Hard Get Fit

*L*

Jump Inside My Grocery Cart

*Full grocery list at bottom of page

Grocery shopping is not my favorite. But it is a necessary means to an end. That end being cooking and eating. I like the eating part. Grocery carts are fascinating. Looking inside someone’s cart is like looking into their soul. Ok, too deep. It’s more like getting a Polaroid of their personality. It also makes you think a little. What do they have planned this week? What are they using that chicken stock for? (so many recipes!?) How do coffee and shrimp go together? Should I judge them for their cat food and sriracha? NO! Those 2 things are amazing… separately. I want to invite you to jump inside my shopping cart on a basic grocery trip for me. Granted I shop for between 1-3 people (depending on how hungry I am), so your quantities of specific items may be slightly different then mine.

Almost every trip my list looks the same. A few anomalies show up based on season, events or guests but my go-to items stay fairly consistent. This list includes small suggestions and explanations. There will be an easy to read, printable list at the bottom of this page!

The Starting Line Up:

Spinach
Tomatoes– (whatever is on sale-roma, cherry, etc.)
Mushrooms-baby bella
Peppers-red, green, yellow and/or orange
Bananas
Sweet Potatoes
Red Onions
Hummus– Food Lion Brand Everything Hummus is my fave right now.
Stacy’s Pita Chips
Unsweetened Almond Milk– Coconut or Almond Coconut Milk is good too.
Chicken breast, tenderloins, drumsticks- usually 2 packs (always stay stocked).
Eggs– brown (I’ll pay a little more for happy chickens aka organic).
Frozen Fruit– 1 bag each trip.
Frozen Veggies-1 bag each trip (also make great ice packs)

The Bullpen: Things I Don’t Get Every Trip-But Very Often

Coffee
Oatmeal– Just the plain oats
BBQ Sauce– Weber’s Brand has no crap in it- DELICIOUS*
Rice– brown
Beans– kidney, pinto, garbanzo!
Plain Greek Yogurt
Cheese– feta, bleu crumbles, cheddar, pepperjack…
Wine– cheers!
Seltzer water
Salsa
Hot Sauce
Seasonal Fresh Vegetables– (aka who’s on sale?) Zucchini, squash, green beans, etc.
Avocados– I only buy them when they are about $1 a piece (it’s like an internal rule of mine).
Herbs– parsley, cilantro, basil etc.
Seasonal Fruits– melons, berries, lemons, limes, etc.
Dried Fruits– cranberries, blueberries- 1 bag every other trip
Nuts– Almonds, walnuts, pecans etc. (personal preference!)

*balsamic vinegar and olive oil are always in my cabinet. I shop for them as needed.

Almost every meal I make includes most of The Starting Line Up ingredients. The recipes change with the seasons, and if there is a special event, guests or a new recipe I’m trying. Knowing that when I open the fridge I always have that Starting Line Up, I’m able to easily grow a meal from those items. Variations in seasonings are a perfect way to shake up the Line Up.

Example: Using red onions and bell peppers (red, orange, yellow and/or green).

Option 1– basil, oregano, black pepper, garlic and balsamic vinegar. Sautee together.

Option 2- Paprika, cumin, garlic, red pepper flakes and lime juice. Sautee together. Serve. Eat. Wait for someone to clean up. Sleep.

Both options are DELICIOUS but very different based off seasoning! Spice it up!!

Whatever your goals, lifestyle, or event you are training for:

Plan your meals. Bring your lunches. Have health snacks HANDY.

Play Hard, Get Fit!

*L*

Full playhardgetfit Shopping List:

Spinach
Tomatoes
Mushrooms
Bell Peppers
Apples
Bananas
Sweet Potatoes
Red Onions
Hummus
Pita Chips
Unsweetened Almond Milk
Chicken Breast
Chicken Tenderloins
Eggs
Frozen Fruit
Frozen Veggies
Coffee
Oatmeal
BBQ Sauce
Brown Rice
Garbanzo Beans
Red Kidney Beans
Plain Greek Yogurt
Cheese crumbles
Hard Cheese- cheddar
Wine- red, white, pink, all.
Seltzer water
Seasonal Fresh Vegetables
Zucchini
Squash
Green Beans
Cucumber
Carrots
Avocados
Parsley
Cilantro
Basil
Seasonal Fruits–
Melons- Watermelon, Honeydew
Berries- Strawberry, Raspberry, Blackberry
Citrus-Oranges, Lemons, Limes
Dried Cranberries
Dried Pomegranates
Almonds
Pecans

Birthday Smoothie

In honor of my birthday month, I’ve constructed a filling and festive smoothie! All of the ingredients are easy to find in your neighborhood grocery store. If you are using an individual serving blender, like a Nutribullet or similar, I blend for 15-30 seconds and then stop. I take the sealed container and shake it up vigorously. It mixes up the ingredients that may be stuck at the top or bottom. Then blend for another 15-30 seconds. If you are having trouble blending or it’s too thick, add more coconut milk!

Happy Birthday to You!

Prep Time: 5 minutes

Cook Time: 1 minute

Ingredients

1 Cup Fresh Spinach
6-8 Frozen Strawberries
1/4 Cup Plain Greek Yogurt
1 tsp. Cinnamon
1/2 Cup Unsweetened Coconut Milk
2 Scoops Dymatize Birthday Cake Protein Powder
SPRINKLES!!!!!

Combine all ingredients into your blender. Add “milk” until you reach your desired consistency. Top with

rainbow SPRINKLES!!!!!

Enjoy!

*L*

Peachy Protein Smoothie

This is an awesome smoothie for post workout and/or a big snack or small meal! What I love about smoothies is not just the taste but all the multi tasking a smoothie accomplishes. An entire meal in one cup, I get need grams of protein in – which helps me recover from workouts and/or life, clean up is faster than fast, drinkable – sometimes you just don’t feel like chewing, AND portable – put a lid on it and roll out!! Get excited!!

Prep Time: 5 minutes

Cook Time: 1 minute

1 whole peeled orange
1 small peeled carrot
5-7 fresh strawberries
1/4 cup frozen mangoes
1/4 cup frozen peaches
2 scoops Dymatize Orange Dreamsicle Protein Powder
1/2 cup unsweetened almond coconut milk

Combine into a blender and add “milk” until desired consistency! Top with peaches or other fresh fruit!

This recipe was featured on Dymatize during their weekly March Nutrition Month @VitaminShoppe recipe contest @playhardgetfit Dymatize ISO-100 protein smoothie recipe!

Enjoy!

*L*

Why You Shouldn’t Weigh Yourself on a Monday

You wake up Monday morning, hit the snooze button X amount of times, literally roll off your mattress and saunter lethargically into the bathroom. During this chain of events, your barefoot hits the cold top of your scale and you blurrily look down at the number… STOP! Monday morning is not the time, place or headspace that you need to be checking your weight. Tracking your weight is the most common form of measurement for health (don’t really agree with that though), but like I said, it’s common. I prefer to just check out how my jeans fit! Whether you are trying to lose, gain or maintain weight, leave that number alone on Mondays.

Monday is a culmination of weekend activities.

Firstly, you’re lacking your normal routine. During the week, usually there are set times that you have to be at work, take your lunch break, pick up kids, teach a class etc. Weekends are a break from that routine and you’re eating habits know that! You’re also not waking up with the same expectations or constraints that a work week has on you. Your sleeping schedule is either more or less then the weekdays. Celebrations often take place on weekends. You are eating at different times, too much or sometimes less then normal. Our willpower has decreased by the end of the week and you are less likely to make smart, healthy food choices.

Monday sets the tone for your week.

Monday has a reputation for being a downer. Just the word Monday has a negative connotation. Mondays are a day when you are abruptly snapped back to reality and to routine. It’s a disease (case of the Mondays), it’s a description (I’m having a Monday), and an insult (you look like a Monday). Why would you want to layer onto that a number on the scale that will most definitely change your mood? Let Monday be itself and pick any other of the 6 days be your weigh in day.

When should I weigh myself?

This is personal preference.

In the morning.
Same day of the week.
Not more then 1x per week.

You have tons of willpower on a Monday but you also have some jetlag and resentment from the weekend ending. Your weight will fluctuate throughout the day anywhere between 2-4 lbs. on average. I had a client tell me that they weighed themselves 4 times a day because they did NOT want to gain any weight. Well, stuff goes in and stuff comes out…(human stuff… like air and food etc.). I hope your weight fluctuates daily. I don’t want a person to weigh themselves more then 4 times a month, let alone a day! Too extreme, discouraging and unnecessary.

Transitioning from Saturday and Sunday into Monday is emotional. You have goals that you want to reach and motivation to maintain. Jump right into your workouts on Monday. Have an amazing sweat session, press the mental reset button and leave that scale alone!

Play Hard, Get Fit!

*L*

If Men and Women Swapped “Mirror Muscles”

In the age of the selfie, gym check ins, bathroom mirror pictures, and #FlexFriday, it’s no surprise that men’s and women’s mirror muscles rule our social media feeds. In general, these infamous muscles are the ones you can easily see in the mirror: chest, biceps, abs, and quads. Each gender has 2 muscles (groups) that they are consistently checking out, taking pictures of and training (overtraining?) Chest and biceps rule as king among dudes and bros. While glutes and abs are the emphasis of the ladies. I even had a male client one day say he didn’t want to work on glutes because he wasn’t a girl. So wrong. It has definitely been the year of the booty in the gym and in the media. I like big butts and I can not lie. Now, there is absolutely nothing wrong with working these muscle groups, the problem is that other muscles and entire movements and body parts are forgotten or neglected. Ex) Never Skip Leg Day

The purpose of this paradox is to incorporate the training of the entire body into a person’s program. Being one sided in any aspect of your life will only leave you skewed, crooked and more susceptible to injuries.

Let’s play with scenarios.

What if men trained glutes and abs 3 times per week along with their normal one- sided routine? What if while training glutes they were simultaneously training abs!? Glutes are powerful muscles. Strengthening glutes leads to increase speed and power output during sprinting and running and in Olympic lifts. Functional, firing glutes support movement patterns of lower limb joints (hips, knees, ankles). A number of glute exercises involve the hamstrings as well which are often under developed in athletes who focus mainly on front of the leg, quads. We are not built like pyramids; from the ground up. We are built from the middle out. Therefore, your strength radiates out from the middle of the body known as the core. The core includes layers of abdominals, back muscles, and around the rib cage. Olympic lifting (i.e. deadlifts and squats) recruits the core for stability during their movements. These movements are functional and involve not only the abdominals but the back as well. Core is the center of most kinetic chains in the body. Moving through that entire kinetic (caused by motion) chain develops each aspect of the body parts involved.

What if women trained chest and biceps 3 times per week along with their normal routine? Women tend to be comparable to men in lower body strength, but men have a head start in upper body strength simply because they have more testosterone then women do. A strong upper body not only aids in weight lifting, but also posture, and effectively completing daily activities. Training the chest muscles directly benefits shoulder strength and stability. Certain exercises (single arm press, cable flys, bottom up kettelbell overhead press) strengthen the “push” muscles of the chest and shoulder. Training chest and biceps adds shape and definition to arms. A simple push up works shoulders, chest, core (back AND abs), triceps and biceps! (Tank top arms? Arms like a tank?) Woo!!

20140531_161357 — Flexing for the wedding!

The average gym goer is training for appearance. Functionality? Ability? Balance? These get put on a back burner. I dream of a social media world where men are showing off their strong, powerful glutes (have you seen baseball players swing? Where do you thing that power comes from!?) Who else isn’t skipping leg day…have you seen soccer players? Every single member of the USMNT are perfect examples of why men should train legs. They can drop a soccer ball on their foot and a millisecond later it is flying past the goalkeeper at 80+ mph! Helloooo glutes!

I dream of a social media where a woman can flex those guns and it’s known how much harder a female has to work to get that definition, strength and cut then a male has to do. (That whole women have less testosterone thing). Defined, arms are beautiful!!

*Remember your whole body is connected, front to back and top to bottom. Train for your goals but don’t leave out entire body parts!

Play Hard Get Fit

*L*

Okada, T., Huxel. K., Nesser, T. Relationship Between Core Stability, Functional Movement, and Performance. Journal of Strength and Conditioning Research. January 2011. 25(1), 252-261.

World’s Greatest Stretch

A combination of awesome and tough, tightness and strength, hurt-so-good movements built around the idea that movement should be on purpose. It goes through a series of 5 dynamic (active), full-body movements. Dynamic stretches are excellent as pre-workout movements to prepare you for activity, after a warm up to compliment the warm muscles or after exercise to take time and thoroughly move through the actions you just completed in your workout. When: Daily Before your workout After a short warm up End of your workout Next day when you’re sore

5 Dynamic movements: Hold each for 3-5 seconds.

1. Lunge– Step forward with one leg (about 2 stride lengths). Bend the front knee while keeping the back knee straight and the leg extended. Arms are both on the inside of the front leg with the hands flat on the ground.

2. Twist– In the lunge position, take the arm closest to the front leg and reach it to the ceiling while twisting your torso all towards that front leg. Let you eyes and head follow the path of your arm so your final gaze is up at the ceiling.

3. Hamstring– Untwist your torso so your chest and eyes are facing your front leg again. Place the hand you just reached to the ceiling on one side of your foot and your other hand will be on the opposite side of the front foot. Straighten and lengthen that front leg by extending the knee and lifting your toe to the ceiling.

4. Groin– Replace your front foot flat on the ground. Lift your entire torso to the upright position. Bend your back knee and sink into a lunge. Lean your torso back slightly to elongate from your shoulder, through your groin and down to your back knee.

5. Triple Extension– Drive that back leg up and forward until you hug your knee into your chest. In the same motion, the foot on the ground will elevate into triple extension. The 1. ankle will fully extend, you are on your toe, you 2. knee extends fully and so does the 3. hip. *To transition to the other leg, simply step out with the knee you are hugging and repeat the entire stretch on the other side. Movement should be practiced, repeated, and done well. If you practice it correctly, every time, when it comes to applying those movements to everyday life or to competition it will come naturally and without overthinking. Each of these movements in the Worlds Greatest Stretch are transitioned into seamlessly. Play Hard, Get Fit *L*

Tortellini Spinach Soup

Perfect recipe for before a long race or run the next day, a cold winter evening, or a cozy lunch a work!

Prep Time: 20 minutes Cooking Time: 40 minutes

Ingredients:

3 tbsp. olive oil

3 celery stalks

2 cloves minced garlic

6 carrots

1 onion

1 package frozen spinach (thawed)

2 packages tortellini (partially cooked)

1 whole rough cut potato

32 oz. chicken stock

2 “cans” cream of chicken- homemade roux (recipe below*)

2 cups of water (may need 1 extra cup)

(salt and pepper to taste)

1.In a large pot, add olive oil and heat on medium. Add celery, garlic, carrots and onion. Stirring occasionally for 3-5 minutes.

2. Add frozen spinach to the pot. Breaking up the spinach and stirring until thoroughly combined.

3. Add homemade roux (recipe below), chicken stock and water slowly. Stirring while adding each.

4. Let simmer for 10-15 minutes.

5. Add tortellini and potato.

6. Salt and pepper to taste. (I add this at the end as to not over salt the soup. It’s just a personal preference of mine.)

Makes 8 Servings.

*Note: Pasta will absorb fluids. May become a stew-like consistency when stored.

Cream of Chicken Soup Homemade

3tbsp. unsalted butter

3tbsp. flour (brown rice flour, all purpose, whole wheat)

½ cup unsweetened almond milk (vanilla)

½ cup low sodium organic chicken stock.

(salt and pepper to taste)

1. In a saucepan, melt butter. Slowly add flour while stirring constantly.
2. Slowly add in milk, then chicken stock while stirring until thickened.

Makes about 1 can

Play Hard, Get Fit

*L*

Bleacher Creature Workout

Mom at your son’s track meet. Dad at your daughter’s soccer game. Gym rat looking to get outside on gorgeous days. Athlete in between classes and jobs. This workout is for each of YOU! Busy schedules, time constraints, and specific locations are the constantly changing variables involved in your workouts. For all those bleacher creatures, bench riders, and pop up chair cheerleaders, there is no excuse left to stop you from getting a sweat session in!

Equipment: Bleachers, Bench, Stairs, or other safe elevated surface.

Sets X Repetitions: 2X15

Burn More Calories: Walk, jog or run 1 lap (2-3 mins.) in between each set! Add an extra set!

*Working out on bleachers requires an increased level of fitness and balance. If you suffer from vertigo or have other balance issues, do not attempt to work out on steps.

Bleacher Creature Workout:

1. Uneven Squats- quads, hip flexors, glutes

2. Step Ups w/ Sprinter Start- quads, core,

3. High Knee Quick Feet- cardio, quads, agility

4. Alternating Side Plank w/ Push Up- core, chest, shoulder stability

5. Climbing Squat Jumps- cardio, quads, glutes

6. Squat Jumps- glutes, quads, hamstings

7. Elevated Lunge w/ Sprinter Start- quads, hip flexor, glutes

8. Elevated Push Ups w/ Variations- chest, core, triceps

1. Uneven Squats: One foot on a bleacher or bench so that it is elevated higher then the other. Push your hips back and squat like you are about to sit in a chair.

2X15 — Uneven Squats- One foot on the ground or lower bleacher. Push our hips back like you are about to sit in a chair

2. Step Ups with Sprinter Start (on bottom step) -Video Below: Step up with one leg, as soon as that leg is fully extended on the step, follow by driving the other knee straight up into a march position, lower that leg down and repeat on the same leg.

3. High Knee Quick Feet -Video Below: Alternating between right and left feet tapping them quickly and lightly onto the bench.

4. Alternating Side Plank w/ Push Up: Complete your push up and rotate your body weight onto one hand until you are in a side plank position. Return to the push up position and complete the other side.

5. Climbing Squat Jumps onto the bleachers: (all the way up and down) Squat down and jump on the first bleacher, then the second, third and so forth.

6. Squat Jumps (on and off of bottom bleacher)-Video Below: Squat onto and off of the bleacher landing with soft knees, abs tight, hips back like you are going to sit in a chair.

7. Elevated Lunge + Sprinter Start- Video Below: Lunge as pictured below and left the back knee up and drive that knee forward into a marching position. *be careful with your balance! notice in the video it takes me a second to get centered. Also, watch your dismount OFF the bleachers!

8. Elevated Push ups + Single Leg + Single Leg bend and extend-Video Below: 3 levels of difficulty include:

1. basic push ups- bend your elbows until they are at 90 degree angles, squeeze your armpits as you straighten your arms and press up into a straight arm position.

2. push ups with one leg off the group

3. push ups bending your knee while you lower down and extend your leg when you push up.

Cartwheels and Handstands: My version of a fun workout intermission, ending, or just because! (Do not attempt if you are not trained. Can result in injury.)

This workout makes the best use of your time and resources all while hitting major, calorie burning body parts! Focus on your form, take your time completing each set properly and have FUN! get creative with your locations, keep gym clothes in your car and don’t hesitate to get a great sweat session in!

Play Hard Get Dirty, Play Hard Get Fit!!

*L*

Questions or feedback: feel free to comment below or message me on the links on the top of the page by email, Twitter, Facebook, Instagram and Pinterest!