MIMM #1 New Gym and a Birthday!

Happy Marvelous Monday Everyone!

Today is extra marvelous because  it’s my first time participating in Katie’s Marvelous in My Monday Link up:)

Top: new home gym set up complete with rubber flooring bottom left: this morning's workout bottom right:  a delicous lime smoothie

Top: new home gym set up complete with rubber flooring
bottom left: this morning’s workout bottom right: a delicous lime smoothie (see below for recipe!)

Marvelous is getting new gym equipment!!

Yes they always look that beautiful:)

Yes, they always look this beautiful:)

Marvelous is having wonderful friends to help you haul the aforementioned gym flooring.

My beautiful, cool Mom!

My beautiful, cool Mom!

Marvoulous is also having lots of family in town and surprising my Mom at church on her birthday!

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Mmm…avocado

Marvelous is enjoying a birthday dinner of taco salad at the park.

It was a great weekend indeed.

This morning started out pretty great as well.  I was very excited to workout on the new gym floor today (I’m such a weirdo, but whatever!)  I did this GPP workout, lil’ kate. And then refueled with a new protein smoothie.  I loved this one.  The consistency was very thick and smooth just how I like it!   It was very refreshing after lots of running and burpees:)

Sweet Avocado Lime Smoothie

Serves 1

  • 1 frozen banana, cut into chunks
  • juice of 1 lime
  • 1/8 of an avocado
  • 1 scoop of vanilla protein powder (I used this one)
  • about 3/4 cup of water
  • 4 ice cubes

Blend everything together until smooth and enjoy!

Now I’m off to enjoy the rest of the day!

What made your weekend marvelous?

Or, what’s making today marvelous?

Abs and Beets

Happy Monday!! I hope everyone had a fabulous weekend.  Mine was spent in the dirt, trying to catch a chipmunk, and running away from bees. Also known as camping:)

I want to start this week off for you on a healthy note so I have a workout to share with you as well as a great recovery smoothie for you to enjoy!

This is a great workout for your whole body but especially your core.  Having a strong core is so important as it helps protect you against injury (especially in your back).  It also helps stabilize you while doing other movements such as squats, overhead presses, deadlifts, etc.  If you aren’t training your core, you are putting yourself at a higher risk of injury while performing these other moves.

400s and V-ups

Perform 4 rounds of the following for time: (click on links to see how to perform each exercise:)

After your workout, refuel your muscles with this protein shake:

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Cherry Cocoa Beet Smoothie 

Serves 1

  • 1 cup of frozen beets
  • 1/4-1/2 cup frozen cherries
  • 1 TB raw cacao powder
  • 1 cup liquid of choice (may need a little more while blending)
  • 1 scoop of vanilla protein powder of choice
  • sprinkle of cinnamon
  • 1 TB of chia seeds (optional, helps to make the smoothie even thicker)
  • A few ice cubes

Blend everything until smooth and enjoy:)

Health Notes:

Beets:  Detoxify the liver, purifies the blood, helps prevent cancer.  They are very high in vitamins and minerals including B vitamins and Iron.

Cherries:  Aid in muscle recovery and can help improve memory!

Raw Cacao:  Has more antioxidants than blueberries! Is great source of magnesium (helps with heart health), chromium which helps maintain healthy blood sugar levels, and is a good source of iron and zinc.

Talk about a super smoothie:)  And trust me, this is a delicious smoothie.  Don’t be scared of the beets!  This smoothie is not overly sweet but still has a good level of sweetness from the cherries and the vanilla protein powder.  I hope you will try it!

xo

What is the strangest thing you have put in a smoothie?

What did you do over the weekend? 

Tempeh Bac’n Salad

Hello friends!!

Man time has flown by!! Where has the summer gone?

I’m trying to savor every last bit of the sunshine while I can, how about you?

Last night to get out of the house for a bit, Dom and I went on a date downtown:)  It was pretty fun.  We went to a free concert at the center of downtown (only catching the tail end) but it was fun anyway!  It was a celtic rock kind of group called clumsy lovers.  It was so fun people watching!  After that we went to PF Changs for a bite to eat:)  We don’t go there often but we had a gift card that expires soon so we had to take advantage!  My new favorite thing to get is the Buddha’s Feast.  It’s baked tofu, with lots of steamed veggies.  I got the sauce on the side and brown rice of course:)  So yummy and a great healthy option!  After dinner we walked around for a bit downtown and came across the fanciest car. (see bottom right photo) It was covered in leopard “fur”  and pink fuzzy seats and a crown on the hood.  Very interesting.

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Well that’s enough about that.  I want to share a new recipe with you that I’ve probably had about four times already, just this week!  It’s creamy thanks to the avocado and has a nice salty smoky bacon flavor without the bacon of course:)   It’s much more nutrient dense as well.

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Tempeh Bac’n Salad

Serves 1

  • 3 oz. of organic tempeh, sliced
  • 3-4 tsp of braggs liquid aminos
  • 1 tsp liquid smoke (i would recommend this brand as it is the cleanest I have found, no added preservatives or flavorings)
  • 3 kale leaves, torn or chopped
  • 1/2 zuchinni, sliced
  • handful of cherry tomatoes
  • 1/4 of an avocado

1.  Place tempeh in a bowl and cover with the liquid aminos (or soy sauce) and liquid smoke.  Let marinate for about 10 minutes while you prep the rest of the salad.

2. Saute kale and zuchinni until they soften up.  (I sauteed mine in a little coconut oil)

3.  Remove veggies from pan.  Add the the tempeh to the pan, let cook on each side for a couple minutes just to crisp/warm it up.

4. Top the salad with the tempeh bac’n, avocado slices and cherry tomatoes.

5.  Enjoy!

Optional:  I also added some kabocha squash after taking the picture and it was a delicous addition!

Just for fun here’s some health benefits from this salad!

Kale:  rich in Vitamin K which helps prevent cancer, supports bone health, prevents blood clots,  Also high in iron which is great for vegetarians/vegans!  And the fiber and sulfur in kale helps to detoxify the liver:)

Tempeh:   Easy to digest, which makes it a great option for those who have a hard time digesting some other plant based protein sources such as beans.  Also the protein and fiber in tempeh can prevent high blood sugar levels and help in keeping blood sugar levels under control.  (which is very beneficial for people with diabetes.) Also contains Pantothenic acid whis Is known for keeping skin healthy and preventing it from premature aging!  

Much love,

Hannah

What is GPP?

As of Sunday I am offcially a certified GPP trainer!!  And I couldn’t be happier:)

This past weekend was truly life changing for me as I attended the GPP Intensive Training.  I met some wonderful people and learned sooooo much!  I feel so much more confident in my knowledge of health and fitness and in what GPP is all about.   I feel even more passionate about this program than I did before and I just want everyone to know about it!  I’d love to share with you now some of the things I learned this weekend and why I’m hoping to bring it Boise!

Like I said, I had an increase of knowledge this weekend and that is thanks to Neil, the founder of GPP Fitness.   He is so awesome and kind, not to mention knowledgeable!!  I appreciated how willing he was to share all he’s learned with us.

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So let’s get to it.

GPP stands for General Physical Preparedness.   It is not about being able to lift the most weight, being the leanest, or fastest human.  Where is the purpose in that?  How will that serve you in your everyday day life?  GPP is all about having purposeful workouts and eating in a healthful way so that you can go out and enjoy life with out the limits of disease or injury.

From their website:

“Instead, get your workout in and go home.  Go be a human.  Do things that interest/edify you.  Let your exercise enable you to contribute to your family, your community and/or society in more positive ways. “

Let your fitness serve you.  Not the other way around.

GPP is about achieving Optimal Health.  This includes having the right balance of the following six aspects of health:

  • mental
  • emotional
  • social
  • spiritual
  • fiscal
  • physical

Physical being at the bottom because it is the base for balancing out  the other 5 aspects.

“To be healthy, truly healthy, you must strive for balance within these.  Too much, or too little of any one, or of several combinations of these aspects will leave you miserable and wanting.  In other words, chasing perfection in fitness (or any of the other aspects of health) generally takes from other aspects.  This leaves you unhealthy over-all.  Some of the least healthy people we know have perfect six-packs and incredible work capacity.  Yet, their work lives, home lives, and spiritual lives suffer greatly.  By the same regards.  One who does not have adequate fitness cannot be healthy either.  Remember – BALANCE.”  

I love that!  It’s so true.  I know in the past I have put too much focus on just working out to look a certain way and the other areas in my life suffered.  I still have a lot to learn but I’ve come a long way in balancing out my fitness and the rest of my life and I’m so much happier.

So this all sounds wonderful and grand right?  But how does it work?

Well, each and every one of the GPP workouts is designed with a purpose.  They are made to give you the best results in a short amount of time, usually 20-30 min.  They follow a minimalist approach.  Doing all that is necessary (including the hard stuff) but not one thing more.  Remember our fitness serves us.

As you can see you can’t sum up what this program is all about in one sentence but hopefully this helps you better understand that these workouts are not just another workout program.  It is a lifestyle.

I will leave you with some of my favorite things I learned from the Intensive training.

1.  “Perfection–we don’t believe in it or the pursuit of it.”

2. “A so called “perfectly sculpted” body may be a result of fitness but it is not the pursuit.”  The pursuit of that may look good on, but it serves no purpose; what does serve a purpose is being being the best version of you.

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On the wall at GPP Fitness

 

3.  “Movement begets better movement.”  It’s ok not to be the best at a certain move at first.   Moving in general serves a purpose and will lead to improvement.

4.  Performing Deadlifts suppresses stress!!  It also causes a hormonal effect by boosting testosterone, which helps build muscle.  It boosts the production of the human growth hormone which helps heal wounds, stretch marks, etc.

5.  It’s not just about exercise, it’s about teaching your body to change:)

I know I probably sound super preachy, but I just really love this program.  I know it works (I’ve seen it in myselft and others).  If your goal is obtaining overall health while also challenging yourself through exercise then I encourage you to check out GPP’s website and try out their workouts!  Please don’t hesitate to send me an email or comment with any questions.  I would love to help you in your training in any way I can.

xo

Have you ever tried one of GPP’s workouts or are you interested in doing so?