Cold Kickers!

This morning I woke up feeling a tad under the weather. Although we all want to get the perfect amount of sleep each weekend, it can be unrealistic and lead our immune system to become worn down. Body Project has a few tips we’d like to share about what to do at the FIRST signs of illness. While these will definitely still help during an illness, they are best when done right BEFORE the sickness really hits.

Upon waking up, drink as much water as you can. Literally drink until you feel uncomfortably full. Illness starts in your digestive system and in order to get rid of the toxins in our body, we need to flush out the bad guys in our digestive system. This morning I drank 2 liters of water and I’m already feeling better! Don’t stop there! Drink that much throughout the day and I can guarantee by tomorrow you will be feeling better.

Probiotic supplement. I take these regularly but I amp up my dosage and probiotics in my food when I’m feeling under the weather. Probiotics help maintain a healthy immune system and restore the imbalance of healthy bacteria in the digestive system. Yes, there is such a thing as GOOD bacteria. My favorite is Dr. Ohirra’s probiotic supplement.

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Lastly, Echinacea! Echinacea is an all natural herbal remedy deriving from a plant leaf called Purple Coneflower. This herbal miracle worker treats the common cold and upper respiratory infections. Again, you must take this right at the first sign of a cold or else it will not be as effective. There is also echinacea tea on the market that is good to drink daily if you are on a low sleep schedule.

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I hope these helped! Stay healthy!

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Master Your Monday

Instead of just making it through Monday, master your Monday! Although it’s just one day of the week, it’s one of the most important because it sets the tone for the days that follow. The first step in becoming a master of Mondays, is making sure you’re approaching it with the right perspective.There are two ways you can look at your Monday mornings:

1. As the end of the weekend and beginning of the dreaded work/school week

OR

2. As the beginning of another week; another day full of life’s blessings, another chance to improve and accomplish your goals and, most importantly, another chance to show people that you love them!

So, being that it is Monday morning, here is some food for thought–a little “Monday Motivation” to help you on your way to mastering your monday, and ultimately welcoming the week to come with positivity, organization, and confidence.

Starting your week out with a goal in mind really helps in keeping yourself centered, focused, and organized throughout the week. So our task for you today is to set your intentions for this coming week.I know everyone is busy and has their own daily stressors, but take at least 10 minutes out of your day today, and ideally everyday, to relax, reflect and recharge!

Melissa and I like to make goals in three categories: mind, body and soul. So, for example: “This week I will take ten minutes at least out of each day to be in silent solitude to recenter myself and remind myself of all of the things I am grateful for/blessed with. I will treat my body the way it deserves to be treated: with love…which means I will give it the fuel it needs and not put junk into it. I will exercise 5 out of 7 days. I will surround myself with only people that uplift my soul and stay away from mindless gossip in order to remain positive.” Now you try it! Write down your goals in a journal each Monday morning, or maybe Sunday nights work better for you, but whenever it is, make sure to find somewhere quiet where you can be alone with your thoughts!

Each and every day is another chance that you have been so graciously given to change your life, change your body, change your work ethic, change your interactions with others, etc. It is a blessing that we are able to change certain things in our lives, so don’t take it for granted! Keep in mind though, that change is uncomfortable. So, if you are not uncomfortable, you are most likely not changing. Like Albert Einstein said, “Insanity is doing the same the over and over again and expecting different results.” So make goals that stretch you beyond the walls of your comfort zone this week and see how you can surprise yourself!

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Today, set these goals and intentions to welcome your week, a new week, where you can change, grow, and be positive! Good luck this week!! Body Project is always here to help as well, so feel free to contact us via email, facebook, twitter, etc.

 

Always,

K&M

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Spring ABSwakening

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Although it may still be winter in other parts of the country, here in sunny Southern California spring is in full swing! Say goodbye to jeans and sweaters, and say hello to swimsuit season. YES, SWIMSUIT SEASON! A phrase that scares some of us, but never fear, Body Project is here! We have a great new ab workout that will help you gear up for spring break, or use it to give a little “spring cleaning” to your everyday workout routine. Spring is in the air, so get moving!

Flat Abs Fast Routine:

Warm Up: 

  • Standing up, raise your right knee to your left elbow and alternate, warming up your lower abs (30 reps)
  • Standing up, raise your right hand over your head and extend your right leg out to the side. Bring your knee up and your elbow down, meeting in the middle and crunching your obliques (15 on each side)
  • Standing with your feet together, flex your arms and straighten them down by your sides. Tip from side to side crunching your obliques. Hold weights if desired. (30 reps)
Routine:
  • Crunch with a double pulse: lay on your back with your feet hip distance apart on the ground, crunch up and pulse up twice and then come back down (30 reps)
  • Table-top Drops: lift your legs into table top position and keeping your knees in a 90 degree angle, drop one leg at a time until your heel touches the ground and then bring it back up. Alternate legs (30 reps)
  • Sit Ups: lay on your back with feet on the ground hip distance apart and crunch all the way up to your knees, keeping your arms straight up in the air the entire time. To make it more challenging hold a 5-10 lb weight in your hands (30 reps)
  • Sit Up Twists: do the same thing as you did for the sit ups, but only go up half way and twist to the right and then lay back down. Then go up half way again and twist to the left. This works your obliques (20 reps)
  • Bicycle Crunches: lay on your back, legs in tabletop, hands behind neck and elbows out. Crunch up bringing elbow to opposite knee. Alternate (30 reps)
  • Cross Legged Crunches: stay on your back, legs in table top, cross your right ankle over your left knee. Extend left leg out straight at a 45 degree angle from the ground and then as you bring your left knee in, crunch up as well as lift your hips off the ground working the lower abs as well as the upper abs (10 reps on each leg)
  • 30 Second Plank on elbows
  • Elbows to Hands Plank: start in a plank on your elbows, then balancing your entire body, move to a plank on your hands, one hand at a time and then back down to your elbows. That is one rep (10 reps)
  • Side Plank Pulse: go into a side plank on your forearm and pulse your hips up and down. Focus on pulsing up and coming back to neutral instead of dropping your hips down and coming back to neutral (15 reps on each side)
  • Russian Twist: V-sit position–start by sitting up on your butt, knees bent, and then lean back as far as you can by engaging your abs and tucking in your lower abs to protect your back. You can make it harder by putting your legs in table top–use a 5 lb weight or no weight if you prefer, hold it in both hands and twist to one side and then the other. Twisting right and left once is one rep (20 reps)

Make sure to drink plenty of water during and after your workout! This routine is perfect to do on its own or to pair with 30 minutes of cardio. Our Body Project Super(easy)Food Smoothie is also a great post workout treat 🙂

Happy “spring cleaning” everyone!

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Super(easy)food Smoothie

Let’s be real…most college students don’t have the time or money to buy organic chia seeds, goji berries, maca powder, raw cacao powder, fresh produce, etc. each week to create our ideal superfood smoothie. SO, We’ve created a recipe for smoothies that has similar nutrients and superfood power!

photo-2Trader Joe’s is one of Body Project’s favorite stores. You can get your money’s worth while fueling yourself with nutrient dense foods. We buy their SUPER RED DRINK POWDER and their SUPER GREEN powder to put in smoothies (in the section with the vitamins). These two powders do not taste bad whatsoever AND they are loaded with antioxidants, vitamins and minerals.

Registered dietician, Ashely Koff, will agree when we say that frozen fruits and vegetables have the SAME or BETTER amount of nutrients as whole, fresh produce. Our go to frozen fruit choices are, organic blueberries, mango, strawberries, and pineapple.

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Melissa likes to switch her yogurt or milk for her favorite POWER PROBIOTIC ingredient, KEFIR. Kefir is a fermented milk filled with powerful immune boosters and probiotics. It helps your digestive tract to function properly and it can calm an upset stomach. Kristen prefers 8 oz. of water or unsweetened vanilla almond milk instead of kefir!

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Mighty Mango Machine

1/2 cup of frozen mango

1/2 cup strawberry kefir

1/3 cup water

1 scoop of vanilla vega sport protein powder or other raw/organic protein powder

1 scoop of SUPER GREEN

1 scoop SUPER RED DRINK

(add more water if the smoothie is too thick)

Blend for 30-45 seconds or until smooth and enjoy your super(easy)food smoothie!

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That’s Amore!

So, who is cooking tonight? Body Project is excited to share with your our very own Valentine’s Day That’s Amore Pizza recipe!! You and your loved one OR, for all my single ladies, you and your girlfriends can share a healthy Italian meal in less than 30 minutes and, as a plus, have fun making it! We also wanted to share a quick way to make a fun bubbly drink to go nicely with your dinner. Here’s how:

That’s Amore Valentine’s Day Pizza!

Serves 2

1 red bell pepper chopped

half red onion coarsely chopped

half white onion coarsely chopped

1 large tomato chopped

I cup of gorgonzola cheese

1 cup of goat cheese

1 can of tomato sauce

1 beet coarsely chopped

2 cloves chopped garlic

2 pre rolled gluten free crusts (frozen)

shaved parmesan to taste

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Directions

1.     Preheat the oven to 375 degrees. Wash and chop up red bell pepper, red onion, white onion, tomato and beets. Put each vegetable in different bowl to prepare for pizzas.

2.     Get out the 2 pre-made gluten free dough sheets (optional: you can cut these mini dough molds into small hearts using a large cutting knife).

3.     Spread the tomato paste on both of the pizzas and follow by sprinkling the garlic. Add desired gorgonzola and goat cheese on top. Finally, add as many chopped veggies that you desire to top off the pizza and grate parmesan cheese.

4.     Place parchment paper over your baking sheet and carefully place pizzas on top.

5.     Put baking sheet on the top oven rack and bake for 15-20 minutes. Check oven occasionally to avoid burning.

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Very Berry Spritzer!
1 bottle of Prosecco champagne
1 Naked Berry juice (or any red berry juice)
Mix 2/3 berry juice and 1/3 Prosecco! Enjoy!
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Be Our Valentine!

Although we normally attribute the meaning of Valentine’s Day to loving those who surround us, our significant others, family, and friends; it’s also important to remember to love yourself on this infamous holiday. Body Project wants you to share the love with yourself, pamper your mind, body and soul! This is not to say you can’t make a special V-Day treat for your loved ones, but we want you to take time to cherish YOU; something that most of us forget to do on Valentine’s Day.

We want to take you through how we are preparing for this special day, step by step! The night before, unwind and relax by indulging in a little TLC. You’ll be refreshed and ready to go with our favorite festive DIY face mask the “Rosy Glow”.

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Combine strawberries, raspberries, and blueberries, plus Greek yogurt; these antioxidants and probiotics pack a punch leaving your skin feeling baby soft and radiating an energized glow.

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Add cucumber slices to your eyes in the shape of hearts to intensify the relaxation! Leave the mask on for about 15 minutes. During this time, try to give your mind a break, and leave the phone, computer, and iPad somewhere out of reach for this span of time.

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Read, think, listen to calming music- do anything that will help you leave the day behind. Another great tip that we love, is to put Aquaphor on your eyelashes before bed. This will condition them and leave them looking fuller and longer (especially when applying mascara on Valentine’s Day).

Ingredients:

-handful of raspberries

-handful of blueberries

-two large strawberries (diced)

-plain Greek yogurt

-cucumber slices

1.     Put all of the berries into a medium size bowl.

2.     Use a fork or a whisk to mash all of the berries until they are a soft, almost liquidy consistency.

3.     Add Greek yogurt by the spoonful, folding it into the berries. Mix together well (the color should be a light pink).

4.     Wash your face, or use your favorite exfoliator, to make sure your face is a clean slate for the mask.

5.     Put the mask all over your face, leaving room around your eyes and mouth.

6.     If you are using cucumber slices, lay down somewhere comfortable and put them on your eyes.

7.     Leave the mask on your face for 15 minutes. RELAX AND ENJOY!

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Tropical Kale!

This past weekend I was playing around with recipes and found an awesome savory way to spice up my Kale salad. You guys will LOVE this recipe! It’s very easy and tastes DELICIOUS. Plus the leftovers are great too!

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Ingredients

  • 1/3 cup olive oil
  • 1 teaspoon sesame oil (the dark sesame oil has the best flavor)
  • 2 tablespoons soy sauce or Tamari for gluten free
  • 5 cups kale, packed (about 1 big bundle), stems removed and town into large pieces
  • 1 cup flaked coconut
  • 1 cup cooked shredded chicken
  • 1 cup *farro, uncooked (2 cups cooked) (I left out the farro for a lack of time)

Directions

  1. Preheat oven to 350 degrees.
  2. In a large bowl whisk together the olive oil, sesame oil, and soy sauce. Toss kale and coconut with the 3/4 of the sauce.
  3. Lay out the kale and coconut on a large rimmed baking sheet and bake for 14 minutes, flipping the kale once during baking.
  4. Meanwhile cook farro in a large pot of boiling water (should take about 20-25 minutes for it to get chewy). Remove from heat and drain.
  5. Mix the kale and coconut in with the chicken, and faro, then drizzle additional sauce on top.

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