"Just Your Body" Round III knocking on our door!

On June 20th, I'll be starting my 3rd annual Summer Fitness Boot Camp held at our home base of the Olympic View Middle School field 3 mornings a week from 7:30-8:30. The last 2 summers were a huge success! Many came out and sweated it out with me and it was a blast. People of all ages and all fitness levels signed up and I hope I get a big turn out again this summer. Here are the details. Spread the word, the more the better! 

“Just Your Body”

Summer Conditioning Class

“Just Your Body” is an hour-long fitness class that uses no weights, just your body to get fit.  The only equipment needed is your own exercise mat.  The class is suited for any body, age 13 and older who is looking to have fun staying active and fit through the summer. The fitness class is led by certified personal trainer and physical education specialist, Reenie Brooking. She is a former PE teacher at Columbia Elementary, the owner of “Sweat Check with Reenie”, and has worked with many kids, teen-agers and adults to help them reach their fitness goals within the Mukilteo area for the past 10 years.

I'm shaking things up this summer. Instead of having class only in the OV gym, I'll be having class at a variety of locations around Mukilteo. Home base will be the OV field but with opportunities to use the gym, meet at the lighthouse park beach and other fun "field trip" spots to workout. Classes will be held every Monday, Wednesday and Friday mornings from 7:30-8:30. You can sign up for the whole 26 class package, 13 or 6 class packages where you can drop in any day you wish. Class will be an hour of Power, a true “make me sweat” style of workout. You’ll feel great leaving the class after an intense, hour-long total body workout that will focus on cardiovascular endurance and muscular strength, while always targeting the core and increasing flexibility. 

There will be 26 classes during the summer. Classes will run during the following weeks: 

June 20th-July 1st

July 11th-August 12th

August 24th-September 2nd

Cost: 26 class package: $338

13 class package: $182

6 class package: $90

Drop in class: $15

Interested? Contact Reenie Brooking 

425 879 4428 

sweatcheckwithreenie@hotmail.com

For updates or to follow: Facebook/Instagram: 

Sweat Check with Reenie  

Summer "Just Your Body" class round III

Summer is knocking on our door! In just about 7 weeks away I'll be starting my 3rd annual Summer Fitness Boot Camp held in the Olympic View Middle School gym 3 mornings a week from 7:30-8:30. The last 2 summers were a huge success! Many came out and sweated it out with me and it was a blast. People of all ages and all fitness levels signed up and I hope I get a big turn out again this summer. Here are the details. Spread the word, the more the better! 

“Just Your Body”

Summer Conditioning Class

“Just Your Body” is an hour-long fitness class that uses no weights, just your body to get fit.  The only equipment needed is your own exercise mat.  The class is suited for any body, age 13 and older who is looking to have fun staying active and fit through the summer. The fitness class is led by certified personal trainer and physical education specialist, Reenie Brooking. She is a former PE teacher at Columbia Elementary, the owner of “Sweat Check with Reenie”, and has worked with many kids, teen-agers and adults to help them reach their fitness goals within the Mukilteo area for the past 10 years.

The class is held at the Olympic View Middle School gym on Monday, Wednesday and Friday mornings from 7:30-8:30. You can sign up for 1, 2 or 3 day a week packages. Class will be an hour of Power, a true “make me sweat” style of workout. You’ll feel great leaving the gym after an intense, hour-long total body workout that will focus on cardiovascular endurance and muscular strength, while always targeting the core and increasing flexibility. 

There will be 26 classes during the summer. Classes will run during the following weeks: 

June 20th-July 1st

July 11th-August 12th

August 24th-September 2nd

Cost: 26 class package: $338

13 class package: $182

6 class package: $90

Drop in class: $15

Interested? Contact Reenie Brooking 

425 879 4428 

sweatcheckwithreenie@hotmail.com

For updates or to follow: Facebook/Instagram: 

Sweat Check with Reenie  

Weekly Planning

Sundays are dedicated to spending time planning our meals for the week, mainly our dinners. I swear, it's all about planning and taking the time to realize the importance of it for staying on track with your nutritional program during the week. I tell my clients this all the time. If you left your dinner plans till the last minute, say a half hour before dinner time each night, you most likely won't be making the most nutritious and fulfilling decisions. 

My go to weekly dinner recipe is our Quinoa Patties. We love them. Well, except everyone but Price but at least that's 3 out of 5:) They are packed with veggies and other nutritional foods like Quinoa. Quinoa is an ancient grain that is very high in protein. We like having a lot of quinoa because we don't eat a lot of meat but love the vegetarian source of protein. These patties are baked and topped with a very easy to make homemade Tsatsiki Sauce. Yummers. If you haven't tried this one, it's worth the needed time to chop the veggies (unless you have a food processor) to make the patty mixture. Let me know what you think....hope you all enjoy! 

Quinoa Patties

(makes 6, 8oz. burgers)

1 cup dried quinoa

2 cups water

1 Tbsp. olive oil

1 small onion, finely chopped

2 small carrots, grated

1 small zucchini, grated

1 (10oz) package frozen chopped spinach, thawed and squeezed dry

1/8 c. unbleached all purpose flour

½ teaspoon baking powder

1 Tbsp. plain yogurt

1/8 cup tahini

2 teaspoons salt

1 teaspoon freshly ground pepper

1/8 cup chopped fresh dill

2 teaspoons lemon juice

2 teaspoons dried Italian herbs

Olive oil for brushing parchment paper

Place the quinoa, water and olive oil in large sauce pot, and bring to boil. Lower to a simmer, and cook the quinoa, covered and stirring occasionally for 20 minutes, until tender and all the liquid is absorbed. Cool the quinoa.

Preheat oven to 400 degrees. Place the cooked quinoa into a large bowl with the onion, carrots, zucchini, spinach, flour, baking powder, yogurt, tahini, salt, pepper, dill, lemon juice, and Italian herbs and mix well.

Line a baking sheet w/ parchment paper. Lightly oil the paper. Using an 8oz scoop to measure, place the scooped grain mixture on the paper and press down lightly to form 6 (1 inch thick) patties. Bake for about 20 minutes, or until lightly browned. 

Tsatsiki Sauce for Quinoa Patties

(serves 2)

1 cup plain greek yogurt

½ to whole grated cucumber

1 small garlic clove minced

1 tsp lemon juice (or more if you’d like)

Dill to taste

Mix it all together  and put on patties. 

Michelle

My friend Michelle. Gone too soon but will forever be in my heart. Michelle was my client and friend for 7 years. She started in my 5:15 am class before I had my kids and then moved into my 6am class up until she was diagnosed with cancer in January. It was a shock to everyone. Michelle can't get cancer! She's too healthy and fit! Once the shock of her diagnosis set in for me, the sad realization came to light. No one is exempt from this disease. It doesn't discriminate or have favorites. I was rudely awaken, for the first time in my 37 years, that any one person can get cancer. Sure you can do things to help your odds of not getting it. You can exercise routinely, you can eat a healthy, non processed food diet, you can live a fulfilled, fun, low stress life, a meaningful life that you are passionate about and have a purpose for. But here's the catch-Michelle did all those things. Every one. 

So here is what I've learned from Michelle and her life ending at 49. Wake up every morning with a purpose. Do what you love, love what you do. Be passionate about things. Get excited, take charge, challenge people, make people think. Love hard, laugh loud and be authentic. Don't take life too seriously, drink wine, spend time with friends, listen to music, challenge yourself. 

If I only have 49 years on this earth I would want to live like Michelle. She is a true inspiration to me and I have learned so much from my friend. I will miss her in class greatly but mostly, I will miss her friendship. She made the world a better place. 

Suns out! Beach workouts have begun!

Hands down one of the best things about my job is when the sun comes out...we take our workouts to the beach. Beach workouts are popular! I love them, my clients love them and we work hard! Friday we met down at the beach and sweated it out with a great view for an hour. Not a bad way to start the day! 

Summer "Just your Body" Round II

I am so excited I can hardly contain myself! In just a little over a month from today I'll be starting my 2nd annual Summer Fitness Boot Camp held in the Olympic View Middle School gym 3 mornings a week from 7:30-8:30. Last summer it was a huge success! Many came out and sweated it out with me and it was a blast. People of all ages and all fitness levels signed up and I hope I get a big turn out again this summer. Here are the details. Spread the word, the more the better! 

“Just Your Body”

Summer Conditioning Class

“Just Your Body” is an hour-long fitness class that uses no weights, just your body to get fit.  The only equipment needed is your own exercise mat.  The class is suited for any body, age 13 and older who is looking to have fun staying active and fit through the summer. The fitness class is led by certified personal trainer and physical education specialist, Reenie Brooking.  She is a former PE teacher at Columbia Elementary, the owner of “Sweat Check with Reenie”, and has worked with many kids, teen-agers and adults to help them reach their fitness goals within the Mukilteo area.

The class is held at the Olympic View Middle School gym on Monday, Wednesday and Friday mornings from 7:30-8:30. You can sign up for 1, 2 or 3 day a week packages. Class will be an hour of Power, a true “make me sweat” style of workout. You’ll feel great leaving the gym after an intense, hour-long total body workout that will focus on cardiovascular endurance and muscular strength, while always targeting the core and increasing flexibility.  

Cost: 1^st summer series: June 15th-July 31st

(you can pay in 2 equal monthly payments)

§  1 day/week (7 classes): $105

§  2 day/week (14 classes): $210

§  3 day/week (20 classes): $300

*no class Friday July 3^rd

       2^nd summer series: Aug. 10^th – Aug. 28th

§  1 day/week (3 classes): $45

§  2 day/week (6 classes): $90

§  3 day/week (9 classes): $135

Interested? Contact Reenie Brooking at

425 879 4428 or her email at: sweatcheckwithreenie@hotmail.com

Cream of Tomato Soup

Well, it's been almost a year since I've last written a post. I guess email and quick facebook posts to my Sweat Check page has done the job. But it's time to get this thing re-booted!!!

Today. Is. National. Grilled. Cheese. Day. What??? Did you even know? So on behalf of such a spectacular holiday I made the most bad ass healthy, easy cream of tomato soup tonight without the saturated fat of the cream. No milk at all actually. Vegan and wouldn't even know it! If the hubs and the kids like it, it passes the "we will make this again test." So if you like Tomato soup with your grilled cheese, give this recipe a shot. 

1 Tbsp olive oil

1 small to medium sweet onion chopped up

2 large garlic cloves minced

1/2 cup raw cashews, soaked for at least 2 hours. (just put cashews in a bowl, cover with water and then drain when ready to use)

2 cups low sodium veggie broth

6-8 medium sized tomatoes chopped up

1/4 cup oil-packed sun dried tomatoes, drained

3 to 4 Tbsp tomato paste

1 tsp. dried oregano

1 tsp. fine grain sea salt

1/2 tsp or more of freshly ground pepper

1/2 tsp dried thyme

*In a large saucepan heat the olive oil over medium and saute onion and garlic for 5 or so minutes or until onion is soft and translucent. 

*In a blender combine the soaked cashews and the broth and blend on high speed until creamy and smooth. Add garlic/onion mixture, tomatoes, sun dried tomatoes, tomato paste and blend on high until smooth. 

*Pour tomato mixture into the saucepan in which you cooked the onions and garlic and set the pan over  medium-high heat. Bring mixture to simmer and then stir in oregano, salt, pepper, thyme, all to taste. I love oregano and thyme so I added more. 

*Let simmer at least 20-30 minutes until flavors really develop 

** And lastly dip your grilled cheese into this goodness and celebrate a very special holiday any day of the week! :) 

Summer is here! Let's sweat it out together!

The 2nd round of my OV gym Sweat Check Boot camp style class will begin this wed, July 16th. I recently completed my 1st round of classes and it was a great success! I had nearly 20 eager, hard working people join in hopes to get a great hour long workout. It's amazing how challenging, yet do-able, each exercise is when you just use your own body weight-no equipment or extra weight needed. Hope you'll be able to come and check it out, I don't think you'll be disappointed. 

Summer Conditioning Class

“Just Your Body” is an hour-long fitness class that uses no weights, just your body to get fit.  The only equipment needed is your own exercise mat.  The class is suited for any body, age 13 and older who is looking to have fun staying active and fit through the summer. The fitness class is led by certified personal trainer and physical education specialist, Reenie Brooking.  She is a former PE teacher at Columbia Elementary, the owner of “Sweat Check with Reenie”, and has worked with many kids, teen-agers and adults to help them reach their fitness goals within the Mukilteo area.

The class is held at the Olympic View Middle School gym on Monday, Wednesday and Friday mornings from 7:30-8:30. You can sign up for 1, 2 or 3 day a week packages. Class will be an hour of Power, a true “make me sweat” style of workout. You’ll feel great leaving the gym after an intense, hour-long total body workout that will focus on cardiovascular endurance and muscular strength, while always targeting the core and increasing flexibility.

Cost: 

       2^nd summer series: July 16^th-August 29^th

§  1day/week (7 classes): $105

§  2day/week (14 classes): $210

§  3day/week (20 classes): $300

Interested? 

Contact Reenie Brooking at 425 879 4428, or email her at: sweatcheckwithreenie@hotmail.com to get a registration form to sign up! 

Great Class Opportunity for Teens

Attention Teens, anyone 13 and older! I'm starting a fitness class the Monday after school gets out for 3 weeks, then another class starting mid July through end of August. Class will be held in the OV gym and will be great for all fitness levels and ages. Up till now I've only been able to teach a 6am-7am class, which is too early for students but come summer time, I hope to pack this class with teens as well as adults.  

Summer Conditioning Class

“Just Your Body” is an hour-long fitness class that uses no weights, just your body to get fit.  The only equipment needed is your own exercise mat.  The class is suited for any body, age 13 and older who is looking to have fun staying active and fit through the summer. The fitness class is led by certified personal trainer and physical education specialist, Reenie Brooking.  She is a former PE teacher at Columbia Elementary, the owner of “Sweat Check with Reenie”, and has worked with many kids, teen-agers and adults to help them reach their fitness goals within the Mukilteo area.

The class is held at the Olympic View Middle School gym on Monday, Wednesday and Friday mornings from 7:30-8:30. You can sign up for 1, 2 or 3 day a week packages. Class will be an hour of Power, a true “make me sweat” style of workout. You’ll feel great leaving the gym after an intense, hour-long total body workout that will focus on cardiovascular endurance and muscular strength, while always targeting the core and increasing flexibility.

Cost: 1^st summer series: June 16^th-July 2^nd

§  1day/week (3 classes): $45

§  2day/week (6 classes): $90

§  3day/week (8 classes): $120

       2^nd summer series: July 16^th-August 29^th

§  1day/week (7 classes): $105

§  2day/week (14 classes): $210

§  3day/week (20 classes): $300

Interested? 

Contact Reenie Brooking at 425 879 4428, or email her at: sweatcheckwithreenie@hotmail.com to get a registration form to sign up! 

JUST YOUR BODY

  Summer Conditioning Class

“Just Your Body” is an hour-long fitness class that uses no weights, just your body to get fit.  The only equipment needed is your own exercise mat.  The class is suited for any body, age 13 and older who is looking to have fun staying active and fit through the summer. The fitness class is led by certified personal trainer and physical education specialist, Reenie Brooking.  She is a former PE teacher at Columbia Elementary, the owner of “Sweat Check with Reenie”, and has worked with many kids, teen-agers and adults to help them reach their fitness goals within the Mukilteo area.

The class is held at the Olympic View Middle School gym on Monday, Wednesday and Friday mornings from 7:30-8:30. You can sign up for 1, 2 or 3 day a week packages. Class will be an hour of Power, a true “make me sweat” style of workout. You’ll feel great leaving the gym after an intense, hour-long total body workout that will focus on cardiovascular endurance and muscular strength, while always targeting the core and increasing flexibility.

Cost: 1^st summer series: June 16^th-July 2^nd

§  1day/week (3 classes): $45

§  2day/week (6 classes): $90

§  3day/week (8 classes): $120

       2^nd summer series: July 16^th-August 29^th

§  1day/week (7 classes): $105

§  2day/week (14 classes): $210

§  3day/week (20 classes): $300

Interested? Contact Reenie Brooking at 

425 879 4428 or her email at: sweatcheckwithreenie@hotmail.com

Pat on the back

Tonight we give ourselves a pat on the back. Back on March 2nd I wrote about how 4 of us completed our first week of "Insanity." Well, the 60 days have come and gone and we did it. We got up early 6 mornings a week and worked out HARD together, every morning for 60 days. At the beginning of this journey we all had different reasons for committing to this challenge. But we all had the same thought: "this will be more than tough but we can do anything for 60 days" Well guess what? We all aren't stopping now and that is what finding a workout program that works is all about. 3 out of the 4 of us have realized waking up and working out at 5am is the best fit for us so we are continuing to meet 5 days a week together. The other is going to continue exercising, but at a slightly later morning time that works better for her and joining us when she can. But the point is, we all feel so great, have seen some great results so far and want to keep the train going. 

For me, I know in order to get off the remainder of my baby weight I need to workout at a high level, at least 5 days a week. I also know I need to eat clean. Simple science really. Work out consistently and eat well. The past 2 months I never deprived myself, never counted calories or skipped meals. I stuck to what I believe in and what I preach to my own clients. "Eat and workout how you plan to for the rest of your life." 

In the past 60 days I have gained muscle, lost 10 pounds, lost a total of 6 inches from my body and greatly increased my muscles endurance and strength along with my cardiovascular efficiency. 

But here is how I look at it: Great start. It took me nearly 2 years since Parker was born, she'll be 2 in June, for me to get the ball rolling in the right direction. It's finally moving and it's going in the right direction but there's no stopping me now, I have much more to achieve. 

I'm proud of myself but I'm most proud of us: the 3 girlfriends who I've had the privilege of go along this journey with. We've inspired and supported each other, complained about lack of sleep to each other but most importantly sweated our tails off together and got fit together. We most definitely passed the sweat check every morning we met. 

For tonight, we get out of our workout clothes, put some make up on, wear something cute and celebrate over and a few drinks and laughs. I'm so proud of you girls!

What's for Dinner?

Spaghetti with Wilted Greens and 

Walnut-Parsley Pesto

YUM! I've made this many times before so I thought it was time to share after filling my belly with this goodness tonight. I love what this meal has-a great mix of whole grains and protein. You also know what that makes for? An excellent post-workout fuel! Added bonus about this dish is that you get plenty of antioxidants from the veggies, the herbs and the walnuts. BONUS, as I like to call it, this meal only takes about 5, well-10 minutes to make the pesto and enough time to boil the noodles. So an easy, nutritious dinner for you and your family.

Here are the goods: 

-1 pound or box of whole wheat spaghetti or I used 1/2 brown rice noodles and 1/2 whole wheat because that is what I had

-1 pound swiss chard, chopped

-1 cup packed fresh flat-leaf parsley

-1/2 cup packed fresh baby spinach

-1/4 cup walnuts

-1 small (or I like big because I like garlic) peeled and chopped garlic

-2 tablespoons plus 2 teaspoons olive oil

-1 teaspoon finely grated lemon zest (this is key! I love the freshness of the lemon)

-1/2 teaspoon kosher salt

-1/2 teaspoon fresh ground black pepper

6 large eggs 

1. So you bring a pot of water to boil. Cook the pasta and after 5 minutes of cooking add the chopped chard and return cooking. Drain pasta and chard when done and return to pot.

2. While pasta is cooking, combine parsley, spinach, walnuts, garlic, 2 tablespoons oil, lemon zest, 1 tablespoon water, and salt and pepper into food processor, pulse until chunky.

3. Fry up your eggs w/ the remaining olive oil-make them over easy

4. Add pesto to noodles, might need to add a little water or olive oil to your desired consistency and for it all to mix together. 

5. Top bowls of green goodness with a fried over easy egg. 

*I made the whole recipe tonight, serves 6 but after Kadin, myself and the kids had some the leftovers makes for an easy lunch for tomorrow. 

GREAT meal. Hope you enjoy. 

Green Magic

Green smoothies aren't just for celebrating St. Patty's day! We have green smoothies almost every day. We love them! Not only are they yummy and satisfying but they are very nutritious. 

Here's our little Parker Lou excited for the blender to be turned on. When her big brother presses the start button she squeals and gets so excited! 

All done! Enough for her, mommy and daddy to have a glass. Price loves to make them but still won't drink them:) Picky eater stage....oh well, one day! 

This morning's smoothie was dedicated to the desire for a sunny morning! Seems like most mornings these days start with clouds and rain but this smoothie makes me think I'm on the beach in Mexico. It's our Tropical Smoothie:

-About 2-21/2 cups of Almond milk (or any milk)

-handful of unsweetened coconut flakes

-1 banana

-handful of frozen mango

-handful of frozen pineapple

-2 tablespoons of ground flaxseed (good way to get a little omega 3 fatty acids into your diet)

-2 handfuls of Spinach 

And there you go! I just use a standard Kitchenaide blender-we don't really mind the little bits of coconut but if you want your smoothie truly smoothie you might need to invest in a fancy machine:) 

-

Strength in Numbers

I just finished my first week of Insanity, a workout program that is 60 days long, 6 days a week and is just basically insane. So I guess that is why it's called Insanity. Since August I've really been trying to exercise close to every day, early in the morning before my day starts being a mom. But this program is different. It's really challenging for me and it reminds me of how I feel after a good, hard run. After these workouts you feel the exercise "high" for sure and it's really pretty awesome. But here is the key. I could not do this program, for 60 days, if it wasn't for my workout support group: my fellow Insanity exercisers. 4 of us have dedicated our 5-6 am time slot, 5 mornings a week, to meet together to do this workout. This week we even decided to meet on Saturday together at 5:30-that was pretty impressive:)

If I didn't have these other ladies showing up, pushing themselves (therefore pushing me) I would not workout as hard as I do. The key component in this program, and any other workout program one chooses is truly Strength in numbers. 

I think that is one of the main reasons my class draws the interest it does. It's a small group of 8 ladies who come together, to share in this family of exercise, 3 mornings a week. They sweat together, talk together, whine together, share together. It's pretty amazing. 

I'm thankful for my fellow workout partners and I'm thankful for my workout clients who I know appreciate the strength in numbers and all that it entails. 

Pasta with Asparagus and Herbs

Yum, Yum, Yummmm is all I have to say. If you like Pasta and you like Asparagus, this dish is for you. Just a nice, fresh, healthy and easy recipe to make for a weekly dinner. We had it last night for dinner and I just had the leftovers for lunch. We all loved it. Hope you enjoy!

1 pound pasta

1 pound asparagus cut into 2-3 inch pieces

Juice of 1 or 2 lemons, depending how lemony you like it

2 teaspoons of lemon zest

1/4 cup chopped fresh herbs (basil, thyme, oregano)

1/4 cup extra virgin olive oil

salt and fresh ground pepper to taste

1/2 cup crumbled feta

Cook pasta in boiling salted water. Add asparagus for the last 2 minutes and boil until asparagus is crisp-tender and pasta is al dente. Drain asparagus and pasta, reserving 1 cup cooking water. 

Mix lemon juice, zest and herbs together in bowl. While whisking, drizzle oil until mixture emulsifies, then season with salt and pepper. Toss the pasta and asparagus with sauce. Crumble feta throughout and then eat it up! 

Pesto make-over

I was talking to one of my friends, who also happens to be a mom of a toddler herself, and she asked, "do your kids eat what you and Kadin eat for dinner each night?" I wanted the answer to be yes, and sometimes it is, but most of the time it's not. But I did tell her about a staple that I turn to when I know they won't eat what we are having but it still makes me happy. My Pesto makeover dish. So easy and nutritious and they eat it! How bout that. 

I buy whole wheat noodles of some type or Brown rice noodles, both you can get at Trader Joes for cheap. I also buy the already prepared Pesto in the jar from TJ's. (now you could easily make your own pesto but whatever, this is supposed to be easy so I won't go there). But what I do before I just spoon out some pesto from the jar to the noodles.....I throw in some frozen peas that I've thawed, with some baby spinach, about a handful, into the food processor and puree those both. Then I add that mixture to just a spoonful or two of the pesto and then add my new Pesto, the made over version, to the noodles. I actually like the taste of this version better. The peas add a nice sweetness, the spinach is really invisible in taste but adds more nutrition then just the basil from the pesto. And the only thing I don't love about the jarred pesto from TJ's is that it's very salty so using less, and more of the puree, it lessens the salt intake.

The daily test for tonight, is whether or not they'll eat my Pasta with Asparagus and Herbs that I'm making for the "family" but it just may be for Kadin and I. I'll let you know how it goes....

"It just never gets easy..."

We were doing a lot of core intensive exercises in class this morning. We were using the big stability ball for some of them. One of my clients said, "gosh, this never easier for me." I overheard her and responded. "Good, that's the idea!" "It's like using the balance disc. If that ever became easy, and didn't challenge your balance, we wouldn't use it and I'd have you stand on the floor." 

It got me thinking and validated what I'm doing and how I'm working with my clients. I'm always shaking it up, always challenging them to do new and exciting things with their bodies. One of my missions as a trainer is to develop workouts that are different each and every time. I have been teaching my Sweat Check Boot Camp class at least 3 mornings a week since Februarty of 2007. That's over 6 years of never doing the same workout twice. My clients never know what to expect. Therefore, their bodies never know what to expect. 

I remember when I started my class, my idea was that clients would sign up for a series of classes, like I still do now, that last approximately 2 months or 7 to 8 weeks. I thought someone would sign up, kick start their workout routine, and go workout on their own. I actually don't think that has happened once. My business has purely been successful because of my loyal, dedicated and hard working clients. My clientele are not people who want a quick jump start, they want a lifestyle. Most of my clients have been with me for months if not years. Amazingly, if someone needs to take a break for any reason, or I have a baby, they usually come back! I think why this happens is that besides the program working, they establish a routine that not only is challenging for their body where plateauing never occurs, but they don't get bored. Boredom is one of the reasons people stop an exercise routine. 

So getting back to the comment that was overheard this morning. I'm glad it never gets easy, and I'm glad my clients are continually challenged and pushed to perform. It's my job to ensure they work within their limits and to do exercises that are challenging, yet do-able. I say that all the time in class. "Is that weight challeging for you, yet do-able?" If their form is on point but they can't answer me, the answer is usually yes. If they respond with an "ummmm...."the answer is usually no and they magically receive an extension to that exercise or a heavier weight set before they can even blink.  

What gets your machine up and running?

My dad was an avid exercise enthusiast. He was a high school PE teacher, track and cross country coach for over 30 years. He left the house every morning by 4:30 to go to school, exercise himself before teaching others about the benefits of exercise. I take after my dad in many ways, this is one of them. I am writing this at 4:30am. I'm about to head out the door to get a workout in myself before teaching my Boot Camp class at 6. One thing I always remember my dad saying to not only my brother and I but his students was, "your body is like a machine. You have to get it up and moving first thing in the morning to make it work efficiently." 

What gets your machine moving? You can read about "what is the best form of exercise" or "how long do I have to exercise each day" till the cows come home but it's very simple. Do something. Do anything that gets your body up and moving, getting those joints all oiled up and muscles working to pump new, oxygenated blood to your vital organs. You only have 1 body and it's not going to be around forever. I believe if every person had the rule of "sweat every day" that would be a pretty great start. The next step in my opinion, after you get the "Sweat Every Day" concept down is to sweat to an intensity where Endorphins are released within your body. You may have heard about the "Runner's High?" Well, it's not just exclusive to runners. Any exerciser can experience the high of exercising. It happens when you work out to the point where your body is really challenged and your mental state becomes altered. If you've never experienced it, you aren't working out hard enough. Try to up your intensity level and see what happens. 

If you are unmotivated to get something going in the workout department find a group or a workout partner. After having two kids I realized that my only time to workout was 5 am. I found a workout partner that would meet me at that time so I was held accountable. And it's more fun for me to workout with someone else. Maybe you are a lone exerciser. That is fine too. Do whatever works for you. Don't sign up for a 5K run if you hate to run. Keep it simple and just take it day by day. Just pass the Sweat Check every day and keep your machine running! ;)

Smoothies

I love smoothies. Not just in the summer but year round. They are easy to make, affordable, healthy and wonderful for a quick meal, and for me, often an on-the go meal. I recently had a client who asked about iron and how to get more iron into her son's diet. Now, please don't check out on this next comment. If you throw in a handful of spinach to any smoothie, you'll add iron. Not only iron but fiber, calcium, protein and many vitamins. Your smoothie WILL turn green but I promise you will not taste the Spinach. Now, if you throw in Kale instead, you will most likely taste the green. I know Kale is a huge "trend" green right now but when you compare the two, Kale isn't superior to Spinach, it's just different. So when doing smoothies, add Spinach, not Kale, unless you don't mind the "green" taste.

Another reason I add Spinach to my smoothies is I do not always eat my greens every day otherwise. Some days I go without making a salad or having vegetables. If I throw them into a smoothie, where I try to have a smoothie a day, I know I'm getting greens. By the way, Costco sells Organic Spinach in the bulk. Best place to buy it. Lastly, if I have a smoothie, especially for breakfast, I find it helps me keep a cleaner diet through that day. It's like starting your day off with a workout. If you do, your chances of staying on track eating wise is pretty good. For me, the smoothie does the same thing. If I start off with a good nutritious smoothie, I'll be more conscious of what I'm eating the rest of the day. 

Okay to the recipes: my favorite right now is of course the Pumpkin Pie Smoothie. All recipes are to serve 1 big glass. Eat it as a meal. 

1 cup unsweetened almond milk

½ cup pumpkin puree (again, Costco has a 6 pack of organic pumpkin puree right now)

1 banana

½ cup ice cubes

4 dates, pitted and chopped (trader joes, good place to buy)

handful of Spinach

*optional but I like-1/4 cup unsweetened coconut flakes

¼ teaspoon ground cinnamon

pinch ground nutmeg

 pinch of ginger

*Or sub Cinnamon, nutmeg and ginger for 1/2 teaspoon of pumpkin pie seasoning

The other smoothie I'll include in this entry is the Gingerbread Smoothie. It's almost a dessert in a glass. I love it! 

1 cup unsweetened almond milk

1 teaspoon unsulfured molasses

4 dates, pitted and chopped

handful of Spinach

1 Banana

¼ teaspoon cinnamon

Pinch of nutmeg

½ cup ice cubes

Let me know what you think. Be creative. Toss whatever you like in a blender with preferably a plant-based milk. I'm not a big milker but if you drink milk, cool, you can use that to. Just try the Spinach. If you don't like green, just close your eyes and your taste buds will never know:) 

Enjoy!