Foundational Movement Exercises

It's the beginning of the year and you are setting your morning alarm, packing up gym clothes the night before, and getting yourself ready to jump into a "New You".  Before you decide to go from zero to hero, make sure your body is ready.  If you haven't seen the inside of the gym in a while or have to ask the person next to you how to operate the cardio equipment, please go over the moves below to keep yourself injury-free and set yourself up to accomplish your goals.

The exercises below build a foundation of movement.  They "prep" your body by activating important stabilizing muscles that help protect you against back pain, shoulder injury, knee pain, and more.  They also help improve rang of motion in your body so your are able to move through your squat, pull, or lunge with fluidity and grace.  Do this routine as a warm-up to get your body in a good space to work hard or as a full workout at home.

Remember, consistency beats intensity.  Exercise at a level you know you can maintain through the whole year, not a pace that makes you so sore you have a hard time sitting on the toilet the next day.

Cross Body Core Activation

Bridge with Overhead Reach

Alternate Arm and Leg Reach

Kneeling Thoracic Twist

Standing Hinge

Dipping Bird

Squat

Lunge

5 Easy and Healthy Breakfast Recipes

By now, most of us know that eating a healthy breakfast (or any breakfast at all) is an important step in maintaining and losing weight.  What we eat first thing in the morning, sets up our whole day of eating.  If you take in something high in sugar or simple carbohydrates (i.e. usually anything that comes in a box, wrapper, or frozen), you will be craving those simple sugars all day.  Set yourself up for success by starting your day with a well-balanced meal that leaves you feeling satisfied.

It's true, a well-balanced breakfast usually equals you making or cooking something early in the morning.  You don't have to go gourmet, but you do have to make the time and make a healthy breakfast a priority.  My clients are always asking me "What do you eat?".  Well, here are 5 easy breakfast meals I actually made and ate during my Monday-Friday work week.  They are quick to make, have minimal ingredients, and sometimes you can even prep them the night before.

Monday - Eggs, Chicken Sausage, and Rice

We had some leftover sausage from our Sunday morning breakfast.  As I was packing my lunch for the day (also a healthy habit), I turned on the burner, sliced up the sausage, and through it into a frying pan.  I waited till I heard the sizzling sound (about the time my lunch had been packed), stirred the sausage a bit and added two eggs.  I had cooked the rice the day before so I popped it in the microwave for 30 seconds while I stirred by eggs.  A couple minutes later, everything is ready to go.  I throw it all into a bowl and chow down.



Tuesday - Eggs, Greens, and Gluten-Free Toast

Whenever I tell people I eat salad for breakfast, I get a scrunched face usually followed by "gross" or "weird".  I am telling you, it is delicious!  While your couple of eggs are cooking in the pan, you throw in a handful of greens in a bowl, spray them with a little olive oil, crack some sea salt over it, and then add your eggs over the top.  It is so yummy!  I am a person who needs carbs in the morning to make sure I don't bonk an hour into my day so I added a side of GF toast.  We are a GF and DF (dairy-free) household so I spread a little coconut oil on my toast.  I like it better than butter because it is a little sweet tasting, but do what best suits your tastebuds and allergies.


Wednesday - Overnight Chia Power Pudding

I had an early start on Wednesday, so I decided to prep my breakfast the night before.  I mixed a 1/4 cup of chia seeds with one scoop of vanilla protein powder and about 1/2-3/4 cup of almond milk (again we are a DF house, you could use regular milk here too, but I personally prefer the almond milk taste).  I stirred it 3-4 times over about 30 minutes to avoid clumping and then covered it and put it in the fridge.  In the morning, I added a sprinkle of cinnamon and sliced up some pomegranate and strawberries to add to the top.



Thursday - Eggs with Quinoa, Sliced Tomatoes, Avocado, and Almonds

This is a power play dish!  If you know you are going to have big day, eat this, and you will really be able to kick some booty.  I made the quinoa the night before, so I just heated it up in the microwave.  While my eggs were cooking, I sliced up some grape tomatoes and the avocado.  Once the eggs were cooked, I put them on top of the quinoa, added little salt, sprinkled it with slivered almonds (the crunch really makes the dish), and then topped it with my tomatoes and avocado.  Simple and delicious.




Friday - Power Oatmeal with Nuts and Dried Fruit

Easy. Filling. Satisfying.  By Friday, our ability to get creative has left us and we just need easy.  This breakfast could not be more simple.  I made my oats in the microwave.  Immediately after they were heated, I added a scoop of vanilla protein powder and mixed it in.  Then I sprinkled it with cinnamon, stirred in some almond milk, and added a small handful of mixed nuts and some dried cranberries.  Stir it together and with the combination of complex carbohydrates, protein, and healthy fats, your brain will start working again.

A Week with Women's Quest

The women of the San Juan Island Bike Trip at our private wine tasting on night one.

Clear blue skies, mountain views, glistening sea waters, thick evergreen forests, rolling meadows, and great friends - these are the things that made up my week leading the Women's Quest group through the San Juan Islands.  We were all blessed by breaching Orca whales, the magnificent splash of the tail of a humpback, soaring bald eagles, and mama seals and their babies poking their heads above water to see who was making all the noise.  Our laughing, screaming, and other child-like behavior (like eating ice cream everyday) rounded out this perfect week in the Pacific Northwest.

Strong women at the top of Mt. Constitution on Orcas Island.

The idea for a San Juan Island trip started when I met Colleen Cannon, founder of Women's Quest.  I was talking about how gorgeous the area was and asked her why she had never traveled there before. Her response? "I have ALWAYS wanted to go there.  We HAVE to do this."  So the planning began for the first Women's Quest/Koa Fit adventure out at the San Juan Islands.

I can tell you all the routes we rode, how many miles, how many feet of elevation, but then you would really miss the point of the whole week.  The rides are just the foundation of the retreat.  The real magic is in Colleen's recipe of exercise, self-reflection, challenges, and doing as much fun stuff as one human can possibly do in a week.

The water views from San Juan Island.

The best part about trips with Women's Quest is the bond that forms between the women on the trip.  Somewhere between eating ice cream, peddling to the top of mountains, watching the sunset from the rooftop, and Paddleboarding around the marina, real friendships are formed.  With no work to worry about, family to feed, or details to plan, the conversations veer towards discussions of magic, life, and the greatness or mother nature.  Exchanges that are normally reserved for best friends and sisters flow easily and open discussions of the heart are heard regularly at our meals together.

Now that I am home, I reflect back often on the week with the ladies.  Holding on to each gift or lesson every single one of those amazing women gave me.  I try to hold a space, even for just a few minutes of the day, where I don't worry about my "to-do's" or my checklist, and instead focus on the important matters of life - kindness, compassion, and fun.

Want to ride with us on the San Juan Islands?  Email info@koafitusa.com and check out all the retreats at www.WomensQuest.com

10 Steps to Becoming a Runner

1) Have a goal!

Whether you want to run a mile or a 5k, having a goal helps to create a routine, a sense of purpose and accountability. This marks your first point to success. Instead of setting large, potentially unattainable goals, just start with daily or weekly ones that prevent discouragement and your motivation to wane. Write down your goal for each day or week, post it somewhere visible and tell others about what your goals are. This creates accountability and helps break intimidating aspirations into smaller, more achievable ones.

2) The Right Shoe

Do I pronate or supinate and what does that mean? If you are a pronator, then you have a tendency to drop you ankle inwards with each step. If you are a supinator, then you are probably running on the outside of your feet. With pronation, your best bet would be a ‘stability’ running shoe. This type of shoe has posting built into the inside area of the sole of the shoe and can help keep you from rolling your foot too far inward. If you are a supinator or a neutral runner, you need a ‘neutral’ shoe. This type of running shoe has no posting and the sole is all one material. Most people have a tendency towards pronation, but a gait analysis can help you determine which shoe is the best for you. Overall, comfort is number one.

3) Essential Gear

Whether you are running at night or in the early morning, gear that has reflective accents is the safest bet. When running in the dark, be sure to wear a headlamp to alert cars and to help prevent falls. If you are running during daylight hours, wear sun protective gear like long sleeves and a hat. At higher altitudes, we are more prone to harsh sun exposure, so remember your sunscreen! You also want to find materials that are moisture wicking for comfort. These materials dry faster than cotton and can also prevent uncomfortable chaffing.

4) Know Your Runner’s Lingo

There are many terms and phrases that you will hear when discussing running. Here are just some to help jump-start your vocabulary:

Repetitions/Intervals: these are often used interchangeably in running jargon. This type of training refers to workouts in which you run several short segments at a given pace, separated by recovery periods during which you jog or walk.

Split: this generally refers to the pace you run at evenly spaced junctures. It takes your total time and divides it into smaller parts (i.e., miles, half miles, etc.)

Tempo Run: this is a sustained running effort lasting from 10 to 40 minutes at a pace that you can sustain for at least an hour. This is your ‘threshold pace’ meaning that it is the effort level just below the body’s ability to clear lactate.

Fartlek: the Swedish work for ‘speed-play’ and it is an unstructured run that combines different paces aimed at challenging both aerobic and anaerobic fitness. Besides being a funny term, it can help defeat boredom on some runs.

5) Warm-up/Cool-down

Running can be tough on your joints if proper preparation guidelines are not followed. Be sure to warm up before each run. Walk for 5 minutes and/or do a series of active-isolated stretches. This gives your joints the chance to build up their synovial fluid for cushioning during impact, gets your heart rate up for the activity ahead, and helps you psychologically prepare for your run. Cooling down after a run is equally as important. Spending at least 5 minutes walking afterwards helps to prevent venous pooling and allows your heart rate and breathing to return to normal.

6) When/how do I increase my mileage?

The 10-percent rule is an important principle with running and it states that you should only increase your weekly mileage by no more than 10 percent each week. If you are a new runner, try to keep your mileage consistent for the first 3 weeks; this allows your body time to adjust to your new sport. Once you feel comfortable and are running without pain, you can safely add mileage to your weekly runs to help meet your running goals.

7) How fast should I be running?

Basically, you should be running at a pace that matches your comfort level, and works in relation to your goals and preferences. If just getting out the door and jogging is your goal, then stay at a pace that you feel you can maintain without causing injury. If your goal is to run a faster mile, then try speed work at a track or fartlekking. It’s only a competition with yourself, so stay within your comfort zone and just have fun with it.

8) How often should I run?

The bottom line is that you can run three to four days per week with rest days and cross-training in between. At least one rest day should be incorporated into your schedule to allow your body to recover. Cross-training can be resistance training or cycling; basically anything that helps keep your cardiovascular and muscular strength maintained.

9) Hydration and Fuel

If you are running/jogging for 30 minutes, you usually only need water (be sure to have plenty at higher altitudes). Running over half an hour generally requires carbohydrate replenishment. You can replenish your energy stores through gels, sports drinks or anything that can quickly digest. If you choose gels, remember to drink plenty of water (preferably 16 ounces of water to each gel pack). Finding the right amount of replenishment for your body is something you can play with on your runs, but generally you should have something for every 30 to 40 minutes of activity. Electrolyte replacement after a run is also essential. We lose a lot of our electrolytes through our sweat when we run and these are essential for maintaining our body’s water balance. You can buy tablets for your water or you can replenish these through a well-balanced meal afterwards.

10) Have fun!

Last, but definitely not least, is to remember to have fun! Running is not only a great all over body workout, but it also can be incredibly therapeutic. Whether you are running with a group, a friend, or enjoying some needed alone time, remember that you are running because you want to, not because you have to. You made the decision to run for a reason. Whatever that reason may be, take ownership of it and know that you are doing something that is great for your body, mind and spirit!

4 Dynamic Moves to Increase Speed and Power

It is that time of year again...SPRING!  The weather gets warmer and the days longer.  This is the time most people start to think about getting back into or starting their outdoor fitness activities.  Hiking, biking, running and more become so accessible with the increased daylight hours.  Before you spring (pun intended) back into your activities, take some time to get the body prepped for the extra strength you are going to need.  Below are 4 fun and no-equipment-needed exercises you can do about anywhere to get yourself powered up to go play outside.

Butt Kicks

Increase your hamstring quickness.  This exercise can be done moving forward or in place if you are doing them inside.  Start with a light jog and each time you lift a foot start lifting it higher towards your butt till your heel hits you in the backside. Do this as quick as you can for about 100 yards (or 1 minute in place) and repeat 3 times.



Squat Jumps

This explosive move increases strength in the whole leg.  Glutes, hamstrings, quads and calves are all worked in this one powerful move.  You core muscles and some back muscles will also get a workout.  Start in a low squat with your arms by your side.  In one quick movement, stand up and jump, bringing your knees towards your chest as high as you can.  Keep your landing soft as you go straight back to your start position in the squat.  Do 10 reps and repeat 2 times.













High Knee Taps

Get your feet moving faster and higher with this quick agility drill.  Staying in one place, put your hands out in front of you, palms down.  Quickly raise your knees up to tap your hand alternating left and right as fast as you can.  Do it for 1 minute and repeat 3 times.





Wide Step Sprints

This side-to-side movement helps strengthen the hips and prevent injury to the knees and ankles.  Find a nice long area like a gym or field.  Press of one foot and leap slightly sideways and forward landing on the opposite foot.  Repeat with the other foot so that you are zig zagging left and right as you sprint forward.  Do this as quick as you can for about 100 yards and repeat 3 times.

5 Butt Exercises for Injury Prevention

Recently, I was featured on the Athleta Chi Blog with my good friend, Colleen Cannon from Women's Quest.  Together we put together a routine for the all-important booty that you could do anywhere (literally anywhere, we were on a beach in Costa Rica).  Our butts do more for us than attract a potential mate.  They support our low backs, hips, knees and ankles.  They are key players in our balance and they help us prevent injury while we are out playing.

Our program focused primarily on the glute maximus and glute medius.  Being a past professional triathlete, Colleen was most in need of strengthening herself laterally (side-to-side).  Check out the whole program on the Athleta website, including instructions and photos of each exercise, by clicking here.

5 Life Lessons Learned on a Surfboard

This last November, I had the privilege of traveling with Women's Quest on their Costa Rica Surf Retreat to teach Strong Balance Class.  Below are the life lessons I learned while floating out in the 85 degree water.  To see the whole blog post on the Women's Quest website, click here.

Go With The Flow – If there is one thing you don’t want to do, it is fight the ocean.  She will always win.  It is better to tap into her natural rhythm and use it to help you.  This is true for all of life as well.  Always fighting the natural rhythms of life leaves you feeling exhausted and frustrated.   Rolling with the natural ebb and flow of your day helps you feel more connected to nature, to your loved ones, and to your body.

Timing Is Everything – When you are paddling out or paddling for a wave, timing is more important than strength.  Having patience to wait for the best waves and paddling at just the right time helps conserve energy and rewards you with great rides.  Having patience with yourself and others can lead to amazing things.  Opportunities arise that you might have missed if you were frantically marching along.  Taking a moment to slow-down and process helps us feel more secure and confident about moving forward in life.  

     

      Nothing Worth Having Comes Easy – The return on you investment is very black and white with surfing.  You paddle out with all your mite, breathe, and strength, and you are rewarded with a sweet wave and the feeling of accomplishment.  This is repeated over and over throughout your surf session.  In a world of instant gratification and technology that “helps” us with the heavy lifting, this simple lesson gets lost.  Hard work helps us feel powerful and confident.  Look for opportunities to challenge yourself.

      

      Believe in Yourself – You will not make it to the outside line-up without a little faith in yourself.  Believing you can do it, can make the difference between a swift paddle out and getting caught in the impact zone.  The ocean does not reward hesitation.  If you want to gain the most in your life, you have to believe in yourself.  It takes a lot of courage to have the confidence to know you can do it, but you can!  You must believe.

      

      Sing Songs with Your Friends – Some of the best moments on my board are sitting out in the ocean, waiting for waves, and singing and laughing with my friends.  With no place to be, no TV to distract us, we go back to how hanging out should be.  We sing, laugh, and solve the world’s problems.  Talking and connecting with your friends and family should be a priority.  It keeps us connected and also increases our ability to be compassionate to others.

Women's Quest is Headed Back to Costa Rica and All over the World!  Check out their website for details on all the 2016 Retreats.