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We could not have had a better day to do this awesome hike! It was a typical CA weather…warm, sunny and gorgeous! Started the day with some relaxing yoga and stretch on the beach before the hike. Just listening to the waves while doing yoga was relaxing enough!
This particular loop has always been one of my favorite hikes on the Big Sur coastline because the ocean views, wild flowers, and the terrain is awesome! We began hiking the most difficult part the rocky ridge climb…I call it the “Butt Kicker Climb.” It was worth the workout since we were not only able to see awesome views of the Big Sur coastline as we hiked, but all along the trail the spread of wildflowers was just spectacular!
Halfway point is the bench were we decided to take a short break and take in the views of the coastline. Past the bench, we continued our steep climb. After the steep climb the trail then continued to descend steeply, at times we just got down on our butts and slid down!haha
The steep trail then ended into the redwoods and reached the canyon floor before climbing and running slightly above the creek. The Soberanes Creek was flowing in full gear with all the rain we’ve had. We hung out at the creek for a while before heading down the trail and completing our wonderful hike!
After completing our 5.8mile hike we stopped at Carmel River Beach…I had a lil’ surprise for my hikers….Wine and Cheese..couldn’t have ended the hike better than that! Looking forward to more fun and challenging hikes!
I decided to make myself a little big dish of “yofnut,” my pre-lunch snack. Works for mid-day snack as well. Enjoy!
BOWL OF ORGANIC YOGURT
FRUIT: CUT PEARS, APPLES, PEACH, KIWI, ORANGES (CUTIES), BLUEBERRIES
GARNISH WITH A HINT OF CINNAMON
BOSU PUSH UPS
THESE FOUR FIRMING MOVES WORK THE CHEST, SHOULDERS, AND ARMS.
DO 10-12 OR 12-15 REPS OF 2 SETS EACH. TO ADD CHALLENGE TO YOUR WORKOUT, LIFT ONE LEG UP (BEND KNEES SLIGHTLY)
ALWAYS ENGAGE YOUR CORE WHILE DOING ALL THESE EXERCISE. REMEMBER NAVAL INTO SPINE, CHEST OUT, SHOULDERS BACK!!!
ALWAYS MAKE SURE ARMS ARE CLOSE TO THE BODY…DO NOT SWING ARMS!
RAISE ONE LEG TO ADD THAT CHALLENGE! DO NOT LOCK THE OTHER KNEE…BEND KNEE SLIGHTLY.
STAND FEET SHOULDER WIDTH APART. MAKE SURE ONLY BOTTOM FOREARM IS IN MOTION…LIKE A DOOR HINGE
CHEST OUT, SHOULDER BACK WHEN DOING THIS EXERCISE
THIS EXERCISE CAN BE DONE STANDING UP AS WELL WITH ONE LEG UP
PULL DOWN PARALLEL TO GROUND! ELBOWS SHOULD NOT PASS BELOW SHOULDERS
RAISE ONE LEG TO CHALLENGE YOURSELF
BRING CHEST DOWN TO THE BOSU USING YOUR CORE
WHEN YOU ARE ON A TIME CRUNCH AND HAVE VERY LITTLE TIME TO PUT SOMETHING QUICK AND HEALTHY TOGETHER!
ALL YOU NEED IS GRILLED PRE-COOKED CHICKEN STRIPS (SOLD AT COSTCO), FLAT BREAD (SOLD AT SAFEWAY OR WHOLEFOODS), AND VEGES!
STIR-FRY CHICKEN AND VEGES IN OLIVE OIL FOR 15 MINS TO 2O MINS
VEGES I USED: ONIONS, EGGPLANT, ZUCCHINI, TOMATOES, BIG RED PEPPERS, GREEN JALIPINO PEPPERS.
(DO NOT ADD SALT) FLAVOR COMES FROM THE CHICKEN.
ADD A DAB OF PAPRIKA
SPREAD SOME YOGURT ON THE FLAT BREAD
WRAP THE CHICKEN AND VEGE STIR-FRY IN THE FLAT BREAD
CORE FITNESS IS THE KEY TO A LEAN, ATTRACTIVE, AND FUNCTIONALLY WHOLE-BODY STRENGTH AND POWER
A short info on THE CORE:
The 29 core muscles in the torso provide a stable midsection that is vital to all motions and postures. The core muscles stabilizes the spine and help transfer force between the lower and upper body. Strong core muscles make movement more forceful and preserve a healthy spine so you don’t get back pain.
An essential principal of core training is to TRAIN MOVEMENT-NOT MUSCLES. Therefore, core training teaches the muscles to work together. Muscles don’t work in isolation.
Strong fit core muscles help you balance and move effortlessly and fluidly.
So what are some of the exercises to build a strong core! Do these exercises at least five days a week and you will have a lean, functionally fit, attractive midsection!
HERE ARE JUST A FEW OF MY DAILY CORE EXERCISES THAT YOU CAN START WITH
SIDE PLANKS, BOSU PLANKS, CORE BALANCE, EXERCISE BALL PUSH UPS
MAKE SURE TO KEEP YOUR NAVEL INTO SPINE, HOLD FOR 10 REPS ON EACH SIDE, 2 SETS EACH
AGAIN NAVEL INTO SPINE, HOLD FOR 10 REPS, 2 SETS EACH.
CHALLENGE YOURSELF BY RAISING ONE LEG AT A TIME.
HOLD NAVEL INTO SPINE, HOLD FOR AT LEAST 20 THEN REPEAT.
YOU CAN ALWAYS BEGIN WITH HANDS ON BOSU OR ONE FOOT ON THE GROUND.
EXERCISE BALL PLANK OR PUSH UPS
IF YOU ARE JUST DOING A PLANK THEN HOLD FOR 10 AND REPEAT
YOU CAN DO PUSH UPS (10-15)
CHALLENGE YOURSELF MY HOLDING ONE LEG UP FOR A COUNT OF 5 AND SWITCH
MAKE SURE TO HOLD YOUR ABS IN
FRUITS: MANDARIN ORANGES, STRAWBERRIES, PEARS, APPLES, BLUEBERRIES!
VEGES: ORGANIC SPRING-MIX (PACKAGES SOLD AT WHOLE FOODS OR SAFEWAY), GRATED CARROTS, CHERRY TOMATOES, CUT-UP CELANTRO!
NUTS: WALNUTS OR PECAN!S
DRIED FRUIT: DRIED CRANBERRIES OR RAISINS!
MY DRESSING: RED WINE VINEGAR, OLIVE OIL, DAB OF PEPPER, SALT
PEANUT BUTTER, HONEY, AND BANANA ON WHOLE WHEAT BREAD! I call it “BANWICH”
HAVE IT AT LEAST 30 TO 45 MINUTES PRIOR TO YOUR WORKOUT!
Try it! You won’t feel tired or fatigued during your workout.
Its got all the good stuff to give you that energy boost!
These three veges should be high on your produce list for training and health benefits!
High levels of vitamin c helps your body produce collagen, which not only maintains the health of your skin but also aids the health of your tendons, ligaments, and blood vessels, all imortant for a successful workout!
Good source of potassium, which helps maintain muscle strength
Good source of the water soluble vitamin thiamine (aka b1), which plays an essential role in promoting healthy function of the nervous system and cardiovascular system.