If I workout do I need to eat healthy?

Well that totally depends on what you want. Maybe fitness is a social event and you’re just chillaxing through the process. Otherwise YES EATING HEALTHY MAKES A DIFFERENCE. [Said with love and support.]

The best way to transition is slowly & NOT through a DIET [said as an educator] in my opinion. Again it’s my opinion, I’m not telling you what to do.

I recently started cooking like this. For a long time Quinoa seemed difficult but it wasn’t. The only problem was my negative perspective, so once I got over it I started cooking it regularly.

Now I prep my meals and enjoy experimenting with Quinoa. But believe me when I say that I don’t eat like this everyday. In fact my weekends look totally different.

Anyway, back on the subject, food does matter. I actually wrote another blog about it called FOOD & FITNESS, WHY IT MATTERSWhy am I writing about this?

I actually overheard a fitness coach tell a client, “Don’t worry you can workout those calories, just keep coming.” Hmm… the calories from a jelly donut 🍩 isn’t the same as a sweet potato. One actually carries vitamins & minerals, and the other is empty of any value. [Note: I was visiting this gym for a master class.]

PS: Sugar isn’t the same type of energy as chia seeds, I’m just saying. But don’t get me wrong I like a Sunday sweet treat but I don’t expect those calories to benefit my body.

Why can’t all fitness professionals be honest?

I addressed the coach later and asked, “Why didn’t you tell her the truth.” He said, “Because it doesn’t matter, I can help her burn off the calories.” HOLD-UP Shouldn’t we be empowering our clients to make better choices. I would rather have my clients learn to live sustainably instead of relying on me. My thought, “No bueno brah!” And, “Where did you go to school?” Okay, I have to change the subject…

My weekend, on special occasions.

When I do have a special treat I splurge on quality. In other words the baker or chef totally luvs what they do. Their recipes are a combination of curated products, such as farm fresh eggs.

Recently my Ohana enjoyed some Macaroons & Cupcakes from our fave Seattle spot Trophy 🏆 Cupcakes and Party. This is a weekend treat.

True story: I put supermarket cupcakes in a Trophy box and my Na Keiki (children) totally knew the difference. They were like, “Mom this taste different!” “How so you know, it was in the box?” I asked. “THE FROSTING DOESN’T TASTE RIGHT!!!” Ahh so true, they’re mini-foodies. You can taste the quality.

I hope you enjoyed this post & please share the Aloha. Tell me how you balance food, fitness & family. PEACE Be the Journey

BECOME A MERMAID

RANDOM CONFESSION: I adore packaging. I’m such a geek 🤓 because I will read & study the fonts, labels & design.

On the WholelisticFit Blog

Read more here.

Comment below: What motivates you?

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Lazy made me do this.

[🌷Special Edition – for busy Women]

I’ll admit that the title might not sound brilliant but I had an “aha” moment. Which started with my morning oatmeal. The truth is that everyday I wake up into a busy schedule & the one thing that suffers are my meal-times. I do take supplements but I know that it’s food, I still need protein.

[Scheduling & planning my meals & workout.]

[ABOVE: Fit-Foodie ideas on Instagram, it looks time consuming but everything I create is under ten minutes, some are five minute meals.]

Parenting & wellness should go hand in hand, but if you’re a certain type of parent, like I am, you put yourself last. Thus the I’m-too-tired-to-do-anything syndrome sets in. Maybe it’s laziness but the truth is that I’m worn out! So if that sounds lazy then so be it.

Here’s my epiphany, I already know my schedule and like clockwork I don’t have time for a healthy breakfast. I wake up at 5:45am to do a 6:00am Burst then do my daily devotions, check my messages & post on social media. By 7:00am my seven children are up, having breakfast, morning chores, school for the older ones & walk the dog. Then 11:45am rolls around and a puzzled look comes over me, “Did I eat breakfast? What’s for lunch?”

How to empower your lazy self.

As the onset of a afternoon nap closes in on me and I finally stop to eat something. And in my tired state it’s usually a poor choice. Yikes! Time to REWIND!!! This is how I empower my schedule…

  • Friday I do my grocery shopping for the Ohana (family) & me. My list is slightly different from the rest of the household.
  • Friday I grab any fresh or frozen organic fruit & veggies for my smoothies.
  • Sunday I prep my oatmeal, click here to read a previous post.
  • Sunday I also cook up my quinoa in the rice steamer & store it for later.
  • Sunday is when I prep for the week to come.

How it works.

After my 6am burst & devotion I grab my prepared oatmeal. Zero work involved except pouring the hot water and letting it sit while I get my tea ready. I chuck back my supplements & eat breakfast. ✅ Done.

Basically every meal is prepped because I know how lazy/tired I’ll be. If you’ve read my previous post, “Sabotage your way to success” you know where I’m coming from.

I find myself preparing all the mundane task and creating time fun things like a nap, art or read. I love my NEW & improved life.

Your turn.

What can you do in advance to free up some time or make your daily flow feel less stressful?

You need to schedule in some laziness, time in the day to do NOTHING but recharge your body. Start this habit while you’re young it will benefits you as the years pass by.

Speaking of recharging, why not rejuvenate, refresh & revive your entire being. Checkout my other blogpost…

Click here to read, “The three R’s of Spring.”

SISTAHZ SESSION Recap

We set aside one Sunday each month, in Spring, to gather and workout. The crowd changes but their energy is always amazing. Some drive 45min just to workout. Next session will be April 15, 2018.

Are you a Mermaid? 🧜🏽‍♀️ Info & link on the sidebar.

Sabotage your way to success.

We often default into a donut 🍩 after declaring, “I’m going gluten & sugar free!” Why do we give into temptation? Well, it’s because we forgot to sabotage our way into wellness. Why should you do this? Okay the simple version is that food packaging, ingredients and processing has changed so much.

I would default into Cheetos when pressed for time. So I decided to meal prep. My biggest failure comes when I fail to plan, sounds like a success quote.

If you fail to plan, you plan to fail. ~B.Franklin

I use to think that people who practiced Meal-prep Sunday were extreme but then I realized that they learned a valuable trait. They sabotage their way into wellness.

As a foodie I completely up cycled the meal-prep idea.

  1. First of all I refuse to eat five bland meals in a row. I’ll prep three at the most.
  2. Color and flavor are super important to me. Sometimes I feel like Ego from Ratatouille, “If I don’t like it I won’t swallow!”
  3. Try recipes from other countries. I enjoy soba noodle bowls with a Korean twist. It’s vegetarian without even trying to be.

Remembering my first experience with meal-prep helped me create a program for my fitness members. Many of them are just like me, food is memories. I try to introduce meal planning with foods that they’re familiar with and then branch out.

All of the pictures link to where I first shared them and the ingredients. Information about my my fitness program click here. PEACE Be the Journey.

Food & Fitness, Why it matters.

I’ve heard the comment, “You can eat whatever you want, as long as you burn off the calories.”

Not true!

To, loosely, quote JJ Virgin, “We’re a society of sugar burner(s) not FAT burner(s).”

We’ve been programmed that sugar is energy & fiber, like prunes, give you diarrhea. So we consume sugar filled energy drinks and avoid fiber at all cost. We actually think iceberg lettuce is healthy, but its soul purpose is to hold your dressing.

5 Tips for Food & Fitness REVOLUTION

1. Start with a food journal.2. Cut out food & fitness images that inspire you. Glue them in your journal or in my case I use a DIY Make Mahalo Planner.3. Draw, doodle or write your daily focus. Mine is, “Walk In Beauty.”4. Look for food & fitness inspirations. Here’s my food & fitness boards. Also allow yourself to be inspired, I share mines here. 5. Create a menu & make it happen. Schedule your fitness sessions & ask someone to hold you accountable.

Start simple, slow & steady.

I’m including a YouTube vid by JJ Virgin. I appreciate how she’s speaking out & educating America about our food & fitness perception.

If you’d like to build accountability around your food & fitness goals, connect with me on Instagram.

WholisticFit Blogpost:

PEACE Be the Journey

Meal Prep vs Kawaii, Bento

Meal prep is when you line up a bunch of containers in a sort of assembly line process. Bento box lunches are the exact opposite, especially in Kawaii style. The idea behind it is taking your time to plate a beautiful and appealing meal. Kawaii uses dainty objects for sauces and special tools to cut designs into veggies. And they’ll often create cute characters. 🍱

What’s the point?

The point is value. How we in America value meals compared to other countries, like Japan, where food is a ritual to lift the Soul by nourishing the body.

Find Balance

So I find a happy balance between the two. I’ll usually prep a base, like cooking a batch of quinoa, and accessorize them in Bento fashion. Each time appealing to my senses & visually showing self-love. Loving myself enough to nourish my body in a holistic way. Below are some of my creations. For Ingredients and closer pics visit Instagram, it has each Bento with fit-foodie details.

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It all boils down to perception, how one perceives their body. I teach my fitness ladies to enjoy the food process. Eating is the single thing that we do for ourselves, daily. So why not make it lovely.

On the WholelisticFit blog I wrote and article about choosing a fitness routine/style that will meet the needs of your mind, body and Soul. It’s a private blog for Mermaids so make sure to use your password. Or… become a Mermaid using the link in the sidebar. See you in Instagram.

I’m back… Paleo inspired lunch.

It’s Valentines Day in New Zealand 🇳🇿 and it will be tomorrow here in the USA. This is a beef inspired dish plated with a lovely organic tomato for all of you fit-foodies. Showing love ❤️ to your body by taking time to eat beautifully. I read a post by Dr. Mark Hyman, “You are what your food ate.”

I’m not a regular beef connoisseur but when I do eat it I prefer locally raised & grass fed. Since my last post I’ve been in training and the extra workout has me eating more protein.

DETAILS: Fit-Foodie Inspiration: Bulgogi beef cuts with shredded ginger, carrots & purple cabbage. On a spinach nest topped with a juicy tomato. Seasoned with crushed pepper & Yakima smoked salt. [My fave sea salt smoked with apple wood.] Beef 🥩 is grass feed organic & my butcher knows how to make bulgogi slices.

More fit-foodie inspiration & smoothies on my Instagram.

WholelisticFit Blog: “The art of self-care.” I started writing more holistic lifestyle post on a Members only blog, but don’t worry it’s easy to join. In fact it’s free. I’ll post the link below.

The goal is to live in BALANCE while getting fit. Paying attention to the mind, body & Soul. If you’re already a Mermaid then use this link to read the post.

To join the Mermaid pod click here, it’s free and you get access to the WholelisticFit blog, monthly newsletter & occasional printable.

Calendula salve I made & wrote about on the holistic blog. What’s your self care routine?

Don’t forget to spoil yourself.

Pre trick-or-treat health hacks.

I did a Livestream on the topic & used this is the graphic. I also encouraged parents to let them run & play after the sweets. 🍭 So they can burn off some of that crazy sugar. Here is the Livestream I did on Facebook.

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My son with his Auntie.


Trick-or-Treat #HealthHacks

  1. “No” & limits. Sometimes we feel obligated to give them what they asked for but less is more. Teaching our little ones portion control is the first phase to a healthy lifestyle.  And they learn by example.
  2. Sharing is caring. They don’t have to eat the whole lot. You can use this time to teach them about the joys of giving. Now technically they didn’t purchase the candy but in a child’s mind they OWN it.
  3. Hydration goals. Keep them hydrated to support a healthy digestive system. And if you’re like me you’ll probably have them drink some un-sweetened chamomile or peppermint tea.
  4. Read labels. Please don’t assume that all food based businesses want your kids to grow up healthy & strong. The servings per container guide & ingredient list is crucial. Also, small wrappers won’t have the list but you can research. Simple rule: If you can’t pronounce it, why eat it?
  5. Eat! Meals & snacks. It’s not a good idea to skip out on meals. And if possible, make sure dinner is extra delicious and nutritious.

And like I mentioned before, let them play-it-off. Burning the sugar intake will help them release all sugar.  Be safe.

 

Fit-Foodie: I shared a rainbow smoothie challenge I did at the beginning of the year. Thinking about revisiting it. The challenge was…

  • Organic
  • No artificial colors
  • Made fresh

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Read the original blogpost here.

Or create your own smoothie with these basic tips.