That’s it!? It’s all over?  Within a matter of hours there are no more presents under the tree, the stockings are empty and the Christmas music has come to a screeching halt.  The stress of finding that perfect gift has passed and now we are left with lots of crumpled wrapping paper.  The New Year will be here in just a few short days and I’m just not ready! To be honest, I’m actually quite bummed that the holidays have come and gone but as they say onward and upward! To help beat my post holiday blues I decided to give myself something to look forward to…what better thing than running a race!

Go Niners!

I’m not sure if any of you are feeling the same way but I hope I’ve inspired you to use fitness to brighten your spirits! Find a race near you and give yourself a new experience to look forward to. If a race isn’t something you are ready for yet, pick a weekend to run a new trail.  There is no better time than the present to make a change and challenge yourself!

Winter is here and I couldn't be more excited! I LOVE Christmas and everything that comes along with it.  All the lights, christmas songs and mistletoe bring a huge smile to my face! Along with all those wonderful things come parties and gatherings with friends and family.  In addition to Christmas it's also my birthday month, so that means the wine and spirits are flowing and yummy food is in abundance(did I mention the Football potlucks too!).  I made a decision to indulge a bit this holiday season.  I've been counting each gram that passes my lips for months so I've allowed myself to check out here and there to eat, drink and be merry! Although it's been fun the scale is creeping up, ugh. Can I just rant for a second and ask the universe why it's so easy to gain weight and fat and take forever to get off!?(not fair, just sayin'!).

So, after I pouted and pinched my new excess belly fat, I made a plan.  I think this is the time when a lot of people give up and say well F-It, I tried and failed.  NO! This is when you pull up your boot straps(as my Dad would day) and get back on that horse! Everyone is going to have set backs but it's how you react to them that determines if you reach your goals. I think what taught me to push myself to success was sports. Growing up I played competitive softball and my coaches were always testing our limits of mental and physical stamina and it taught me to never give up. You always think you can't do something until it's done! But, enough about the glory days...here's my plan!

I took out my calendar(yes, a paper calendar) and mapped out all the parties I was planning to attend.  Then, I noted my high and low carb days trying to coordinate my "high" days with the parties.  So, what is a high day you ask...well it's not what you're thinking! My trick to dropping fat without losing muscle is to carb cycle.  This means that I eat low carb for about 5 days then have a day where I increase my carbs significantly(the "high" day).  My body reacts well to low carb eating; I feel better and see results.  In order to carb cycle you must count your macros(Carbs/Protein/Fat).  It's not as hard as it seems but you must measure and count your food.  My Fitness Pal app is what I use to track my grams and it makes it super easy! This is a technique you can use anytime you are looking to reduce your body fat(vacation, wedding, reunion etc).

Here is the breakdown I use:
Low Days:
Carbs-20%
Protein-55%
Fat-35%

High Days:
Carbs-55%
Protein-30%
Fat-15%

Carbs on my low days will come from all vegetables.  I might throw in the occasional rolled oats if I'm feeling fatigued but you will find it's challenging to stay at 20% with anything other than veggies.  On the high carb days I'll try to stick to healthy carbs such as sweet potatoes, rolled oats, quinoa and brown rice(except of course at cookie decorating parties and other holiday fun!).
Keep in mind this in not for everyone and I can only say it works for me but please do your research and be safe! You can lose muscle and actually slow down your fat/weight loss if you eat too few calories and nobody wants that.

Having a plan to get through the holiday's makes me feel much more at ease that come January I won't be starting from square one.  I can enjoy myself and all the lovely, amazing things happening this month which is what it's all about! So cheers to an amazing end to 2013 and I hope you all find yourselves under some mistletoe with a loved one soon!

Resources to read more about carb cycling(please read for more in depth information):
http://www.cutandjacked.com/Cheating-To-Leanness
http://www.cutandjacked.com/Carb-Cycling-Made-Easy

Like many of you I'm traveling for the holidays and that means that your normal workout routine isn't possible. I'm so excited to see my family and spend some quality time with them but I don't want to come back from vacation feeling bloated and lazy.  Although I won't be in the gym pumping iron like Arnold, there are still some things I can do to get my heart pumping! As they say, something is better than nothing! This workout is easy to do anywhere and works the whole body.  I combine the circuit below with a 4 mile run and I'm ready to eat my Dad's home cookin'!

Time for some steak! Yum!

You will need an interval timer and a mat.  I downloaded a free interval timer app and I use it all the time.  The obnoxious air horn ringing in your ear motivates you to get moving! I use my interval timer for treadmill workouts as well, so it's a great app to have.
1.Walkover Push Ups
2. Burpees
3.Bicycle Crunches
4.Jumping split lunge

Perform each exercise for 50 seconds, take a 10 second rest and start the next exercise.  Once you have done all 4 moves, take a 30 second break and go for another round! Repeat until you've done 3 rounds(4 if you are feeling good!).

I hope you all enjoy this quick high intensity workout that you can do anywhere! Working out isn't always easy to fit in but taking just 20 minutes out of your day to honor your body will make you feel great!

I started my fitness journey almost a year ago with no goal other than to get in shape.  Part of this "Operation: Get HOT" was running my first half marathon. As some of you may know I ran my race with Team Challenge. This group raises money for the Crohn's and Colitis Foundation which is near and dear to my heart(Read more about my story here).  I was so motivated each Saturday to meet with the team to training and share this awesome experience together.  I left each team practice feeling fulfilled, energized and rejuvenated.  Finishing the race was bittersweet...although I achieved my goal I was losing those warm and fuzzy Saturday mornings(they were actually cold and foggy but you know what I mean).

A foggy team training morning at the Conservatory of Flowers I've been digging deep lately trying to find that same drive and passion I had during this time.  I kept reading things that said, think about why you started.  I kept coming back to my half marathon and what a huge motivator that was for me.  I was training for the race but it was to raise money for a wonderful cause and it felt so good!  So it got me thinking, how can I replicate that feeling and tie together my passion for fitness with giving back to others?  That's when I stumbled upon this amazing app Charity Miles.  It's an app that donates to the charity of your choice(about 20 to choose from) every time you bike, run or walk! All you have to do is download the app, sign up with your name and email(that's it, promise) then start raising money for your favorite organization! I couldn't believe that it was so easy to give back for something I was already going to be doing.  They donate .25/mile when you run or .10/mile when you bike.  I still can't get over the fact that I am donating every time I go out to run or bike, something I would be doing anyway! To top if off, one of the charities that they support is CCFA(Crohn's and Colitis Foundation)!

So beautiful!

Working out to be healthy should be motivation enough but let's be honest-most of us need more that that! Knowing what motivates you is essential in your fitness journey.  These motivators and goals may change and evolve as time goes on and that's great.  If you need some direction just take a step back and make sure you haven't lost sight of what keeps you happy, grounded and lacing those shoes up each day. Hopefully Charity Miles will give you the same sense of satisfaction and motivation that it does for me!

Participating charities include:

• Achilles International
• ASPCA
• Autism Speaks
• DoSomething.org
• Every Mother Counts
• Feeding America
• Girl Up
• Habitat for Humanity
• Ironman Foundation
• Leukemia and Lymphoma Society
• Nothing But Nets
• Partnership For a Healthier America
• Pencils of Promise
• She's the First 
• Shot@Life
• Stand Up to Cancer
• The Global Fund to Fight AIDS, Tuberculosis and Malaria
• The Michael J. Fox Foundation for Parkinson's Research
• The Nature Conservancy
• VisionSpring
• The World Food Programme
• Wounded Warrior Project

Read more about the app here-
http://www.charitymiles.org

I've lived in San Francisco for 3 years now and have yet to find a yoga studio that I vibe with. I absolutely loved my studio back home, East Wind Yoga, and I can't seem to replicate it. With so many choices in this big city how is it so hard to find the right one!? I started thinking one day...this is how I feel about finding a great guy too! It makes me laugh because there are so many parallels! 

1. Pre-heat the oven to 350 and spray your pyrex baking dish with non-stick spray

2. In a large bowl the combine the dry ingredients:
-Oat Flour
-Protein Powder
-Baking Powder
-Salt
-Stevia
-1 Tbls Cinnamon

3.In a medium bowl combine the wet ingredients:
-Applesauce
-Greek Yogurt
-Almond Milk
-Egg Whites

4. Add the wet ingredients to the dry and whisk together well

5. Mix an additional 1/3 cup Stevia and 2 Tbls (or to taste) Cinnamon in a small bowl for the topping.

6.Pour 1/4 of the batter into the pyrex dish. Add 1/2 of the cinnamon/stevia topping.  Pour the remainder of the batter in the baking dish.  Sprinkle the remaining cinnamon/stevia mixture on top.  Run a butter knife through the batter in a "swirl" pattern.

7. Bake for 24-28 minutes and then cool for approx 10 minutes.

8.Slice into 8 pieces and enjoy! Nutrition Facts below are based on this serving size but it could be cut smaller if you like.

The ultimate addition to this would be to make a Vanilla "Frosting"! Mix about 2 Tbls vanilla protein powder with water or almond milk until it becomes a syrupy consistency.  Drizzle on top, yum! 

Ideas for yummy additions:
*Raisins
*PB2
*Nutmeg
*Vanilla Extract

Make your own oat flour by simply blending rolled oats!

It seems like everywhere you turn there is an ad or article about gluten free this or that.  I hadn't really paid much attention and chalked it up to just another health food trend. That is until I recently starting adding carbs back into my diet and had severe cramping and discomfort.  On top of that I was feeling lethargic and even had a severe migraine after a carb load day which is really unusual.  I thought it was just my body rejecting the addition of those delicious calories but my gut told me it might be more than that(literally!). I started to do more research and to my surprise I discovered that it may be due to a gluten sensitivity!

I have suffered from Ulcerative Colitis since I was a teenager. This is a digestive disease that affects the colon and can cause anything from minor discomfort to hospitalization.  I noticed when I introduced whole grain carbs back into my diet that my symptoms flared up.  According to the articles I've read gluten does appear to aggravate the symptoms of Ulcerative Colitis .  Now my interest in this whole "fad" has been peaked...maybe there really is something to this!

I decided to experiment and try going gluten free for at least a week.  So far I feel great and my colitis symptoms have subsided.  I'm so happy that by being so in tune with my body I may have discovered a way to improve my quality of life drastically! To my surprise it's relatively easy to avoid gluten if you eat clean and read ingredient labels.  Gluten is found in wheat, barley and rye.  Some gluten free carbs include sweet potatoes, quinoa and brown rice.  Those carbohydrate sources were already incorporated in my diet, so the transition has been relatively smooth.  It is taking a bit more effort of course but well worth it!

Do you think you might have a gluten sensitivity? Here are some articles that I found helpful:
http://www.active.com/nutrition/Articles/Create-Your-Gluten-Free-Sports-Diet.htm

http://www.mindbodygreen.com/0-7482/10-signs-youre-gluten-intolerant.html

http://celiacdisease.about.com/od/glutenintolerance/a/Gluten-Sensitivity-Symptoms.htm

If you would like to read more about Ulcerative Colits visit the CCFA website.  This foundation is spearheading the research efforts to find a cure for this disease. The half marathon I ran earlier this year was actually a fundraiser for this wonderful foundation.  Check out Team Challenge if you are interested in joining a race near you!

What is Ulcerative Colitis?
http://www.ccfa.org/what-are-crohns-and-colitis/what-is-ulcerative-colitis/

Team Challenge-
http://www.ccteamchallenge.org/Register.htm

The alarm clock went off for the fifth time this week. Time to get up and head to the gym to get in one last workout before the weekend. I STRONGLY considered staying in bed, especially after my horrible nights sleep! But I thought about how disappointed I would be in myself if I didn't go. And of course I ended up having a killer work out and will feel 100%less guilty when I indulge this weekend on some vino!

Now that my photo shoot has passed I feel like I have a bit more freedom to experiment with different pre/post work out meals. I want(like all of you) to find the best combo of energy and nutrition- and so the testing begins! This morning I am throwing in more carbs than normal in hopes that my energy levels go through the roof! I face a unique situation because I work out first thing in the morning, so my meals has to be quick and easily digested.

When my alarm clock went off at 4:15 this morning I was definitely not happy!! But once I got to the gym the grumpiness melted away! After 4 days off I really needed to hit it hard and doing bench press always makes me feel powerful! Beastmode....

This is the workout I did today, let me know if you enjoy it! I love working in abs between sets. It keeps my heart rate up and keeps things interesting! I did this all in 1 hour-

Triceps/Chest/Abs💪
Super Set(Do each exercise back to back with no rest)

💥Bench Press/Tricep Dips
Bench-20 lbs x12
20 dips
1 min rest
Repeat for 3 Sets

💥Decline Press/Decline Crunch
1)17.5x15
50 decline crunch

2)20x15
50 decline crunch

3)22.5x15
50 decline crunch

90 sec rest between each set

💥Skull crushers/Bench Jackknife Crunch
Skull Crushers-30x15
25 bench crunch w/10 lb weight(hold with feet)
90 Second Rest

Repeat 3 times

💥Cable Chest Fly/Tricep Pulldowns
Cable Chest Press-15(level 6) x 12
Tricep Pull downs-30x12
Cable crunch-70x25
90 Seonds Rest

Repeat 3 Times

3 minute jump rope to finish up!