:: one day ::

S I M P L E 

let’s keep health simple this year, taking it one day at a time.

i won’t be telling you what to exclude from your meals, but what to INCLUDE, and why.

my personal goal in January :: drink lemon water daily.

Lemon Water

1/2 a lemon squeezed into an 8 oz glass of water upon rising will stimulate the liver and kidneys detoxification pathways. Although lemons may seem acidic, they are actually transformed in the body into an alkalizing substance. Our standard diet is far too acidic, so we desperately need more alkalizing substances going in.

link to more lemon love

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if you, or someone you know would like professional nutrition support feel free to email me :: abbyg.bounds@gmail.com

i’m happy to help :]

Friday Faves { Carrots }

New blog series coming your way this fall!

I will be posting on as many fridays a month as possible, about my favorite…well, anything really. I have lots of favorites.

Like right now, my favorite season is FALL >>>

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photo via pinterest

This Friday, OCTOBER the 10th, I am happy to share my favorite fall vegetable with you!

>>> ROASTED CARROTS <<<

photo via pinterest

photo via pinterest

Confession: I am NOT the biggest fan of raw carrots, my sister thinks I’m crazy, but she pretty much lives off the things. However, I LOVE roasted carrots and even if you aren’t the biggest carrot fan, you will have no problem noshing on these suckers.

Carrots are very high in Vitamin A, also called retinol. Vitamin A is a fat soluble vitamin, and is made more bio-available for your body when the food containing the nutrient is cooked. Or eaten with another fat, such as olive oil or coconut oil. Yay for roasting!

: RECIPE :

carrots [obvi]

extra virgin olive oil

fresh or dried herb of choice

lemon

calamata olives (optional)

salt and pepper

: METHOD :

simply julienne organic carrots and toss with with a tablespoon or two of olive oil.

spread onto a rimmed baking sheet, and sprinkle with chopped herb, fresh lemon juice of one lemon, salt and pepper, and olives if desired.

bake at 450 for 25-30 minutes, tossing once.

so so easy. Enjoy!

BONUS :: Carrots really are good for vision! Studies have shown that retinol helps to protect against the development of cataracts. A serving of just two carrots provides roughly 4 times the RDA of vitamin A! So do like your momma said, eat your carrots, they will help you see better!

What are your favorite fall vegetables?

Source Credit ::

The Encyclopedia of Healing Foods by Michael Murray.

Giveaway + Getaway

GIVEAWAY >>>

So,  I am sorry for getting your hopes up, but the giveaway is not actually a getaway…but you should hurry up, and head on over to Aanna’s chic blog for all the details on the drawing! It may not be a trip, but it WILL start you down a new promenade of health! (such shameless self promotion).

But seriously hurry, because time is ticking, just hours left!  

GETAWAY >>>

Thanks to this shimmering beauty :: 

ImageI have been having a blast creating fitness plans for you all this summer, Aanna has definitely inspired me to expand my vision for Promenade Wellness. With this inspiration comes much thinking and planning for what comes next, which leads me to…vacation! Yessss!

For me, inspiration comes via relaxation, and husband and I will be taking a trip to the gorgeous Colorado this month.  However, I do plan to share the personal workouts I will be doing throughout the month via IG, so go ahead, follow me and copy cat! Plus you can always go back and remix some May or July routines as well, I may be : ) 

Enjoy the last few weeks of summer! 

July Summer Shape Up

<<< SUMMER STRONG >>>

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JULY Fitness Plan:: 

Similar structure to May, Monday/Wednesday/Friday = strength days

Tuesday/Thursday = cardio + core + stretching

Weekends completely free! get outside and get some fresh air, enjoy having no plans, lists, or required anything, heck its summer, eat some ice cream!

Workouts can be performed anywhere and everywhere. (read, backyard, living room, bedroom, deck, porch, beach NO EXCUSES! you get the picture). {Unless you are on vacation, then it is up to you}. Consisting of 45 minutes to an hour 5 days each week.

What you need: 5-10 pound dumbbells OR any household item heavy enough to make it difficult to perform last 2 repetitions. 1 gallon milk jug filled with sand or water, paint cans etc.

Ok, y’all know the drill, On M/W/F give it your all, work up a SWEAT! Many of you will find some of these moves unfamiliar, I have linked videos of myself performing each move, so you know exactly how to do it! Go through each daily series 2-4 times.

On Tues/Thurs this time I simply want 30-45 minutes of cardio, [running, biking, swimming, hiking, paddle boarding, dancing etc.] Or you have two choices of a running workout, See below::

>>> 5 minutes of walking or slow jogging

3 minutes of running at a comfortable pace (5-7 on an effort scale of 1-10)

30 seconds at an uncomfortable pace (9-10 on scale of 1-10)

Repeat 5 times

Cool down for 5 minute and 1 set of 4 alternating 30 second planks and 20 supermen <<<

OR

>>> 2 mile run with drills

run a mile, pump up the jams and get motivated to rock this cardio sesh! after a mile, find a grassy area and do 8 reps of crunches, supermans, and then 3 sets of 10 arm dips, now hit mile 2 and try to beat your time! have FUN!

Stretch and hydrate!

GO FOR IT! : ]

Monday, July 1st

STRENGTH + SWEAT

Video for Workout 1

(sorry they are so janky, will try harder next time)

Link to Workouts 2-5

Warm Up for 10 minutes- 5 min jog in place, 2 minute torso twisters, 2 minute jumping jacks, 1 minute high knees.

10-20 tricep dips with leg extension

10-20 burpees

20 rock the boat

16 ea side pistol squats

[STRETCH]

Tuesday, July 2nd

Choose a Cardio/Core Routine

Wednesday, July 3rd

Warm Up :: 10 mins ::  8 minute jog, 2 minute plie squats.

10 bikini walk outs

20-30 plank twist

20-30 lunges with bicep curl

16 ea side beach booty

20 tricep bicycles

Thursday, July 4th

HAPPY INDEPENDENCE DAY!!

Any Cardio of your choice counts today!

Have F U N ! ! !

Friday, July 5th

Warm Up :: 3 minute dance off to your favorite song!

1 minute jump rope

1 minute plank

20 tummy tucks

20 v-ups

20 jumping jacks

20 squats

[STRETCH]

SATURDAY ~ SUNDAY

FREEDOM!

Monday, July 8th

Warm Up :: 5 min jog in place, 2 minute twisters, 2 minute jumping jacks, 1 minute high knees.

10-20 kettle bell swing

10-20 3 point lunge with weight

10-20 deadlifts

10-20 pushups

10-20 bird-dog pointers

Glute Burner (repeat each kick 10 times for 2 sets then switch sides)

10-20 Body surfs

Tuesday, July 9th

Choose a Cardio/Core Routine

Wednesday, July 10th

Warm Up :: 10 mins ::  8 minute jog, 2 minute plie squats.

10-20 Air squats with shoulder press

10 -20 Plank Rows

10-20 bench press bridge

10-20 tricep plie w/kick

10-20 mountain climbers

Thursday, July 11th

Choose a Cardio/Core Routine

Friday, July 12th

Warm Up for 10 minutes- 5 min jog in place, 2 minute torso twisters, 2 minute jumping jacks, 1 minute high knees.

10-20 tricep dips with leg extension

10-20 burpees

20 rock the boat

16 ea side pistol squats

[STRETCH]

SATURDAY ~ SUNDAY

FREEDOM!

Monday, July 15th

Warm Up :: 10 mins ::  8 minute jog, 2 minute plie squats.

10 bikini walk outs

20-30 plank twist

20-30 lunges with bicep curl

16 ea side beach booty

20 tricep bicycles

Tuesday, July 16th

Choose a Cardio/Core Routine

Wednesday, July 17th

Warm Up :: 3 minute dance off to your favorite song!

1 minute jump rope

1 minute plank

20 tummy tucks

20 v-ups

20 jumping jacks

20 squats

Thursday, July 18th

Choose a Cardio/Core Routine

Friday, July 19th

Warm Up :: 5 min jog in place, 2 minute torso twisters, 2 minute jumping jacks, 1 minute high knees.

10-20 kettle bell swing

10-20 3 point lunge with weight

10-20 deadlifts

10-20 pushups

10-20 bird-dog pointers

Glute Burner (repeat each kick 10 times for 2 sets then switch sides)

10-20 Body surfs

SATURDAY ~ SUNDAY

FREEDOM!

Monday, July 22nd

Warm Up :: 10 mins ::  8 minute jog, 2 minute plie squats.

10-20 Air squats with shoulder press

10 -20 Plank Rows

10-20 bench press bridge

10-20 tricep plie w/kick

10-20 mountain climbers

[stretch]

Tuesday, July 23rd

Choose a Cardio Routine

Wednesday, July 24th

Warm Up for 10 minutes:: 5 min jog in place, 2 minute twisters, 2 minute jumping jacks, 1 minute high knees.

10-20 tricep dips with leg extension

10-20 burpees

20 rock the boat

16 ea side pistol squats

[STRETCH]

Thursday, July 25th

Choose a Cardio Routine

Friday, July 26th

Warm Up :: 10 mins ::  8 minute jog, 2 minute plie squats.

10 bikini walk outs

20-30 plank twist

20-30 lunges with bicep curl

16 ea side beach booty

20 tricep bicycles

[STRETCH]

SATURDAY ~ SUNDAY

FREEDOM!

Monday, July 29th

Warm Up :: 3 minute dance off to your favorite song!

1 minute jump rope

1 minute plank

20 tummy tucks

20 v-ups

20 jumping jacks

20 squats

[STRETCH]

Tuesday, July 30th

Choose a Cardio Routine

Wednesday, July 31st

Warm Up :: 5 min jog in place, 2 minute twisters, 2 minute jumping jacks, 1 minute high knees.

10-20 kettle bell swing

10-20 3 point lunge with weight

10-20 deadlifts

10-20 pushups

10-20 bird-dog pointers

Glute Burner (repeat each kick 10 times for 2 sets then switch sides)

10-20 Body surfs

[STRETCH]

Wooohoo!! YOU DID IT!

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Let’s keep each other motivated via Facebook, and Instagram,

_DISCLAIMER_

Please exercise at your own liability, this program is designed for healthy individuals. Please obtain approval from your healthcare provider.

sore spot(s)

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I. AM. SO. SORE.

and yet, it is the kind of sore that brings a sweet feeling of satisfaction, the satisfaction of hard work.  however,  if we are to continue to pound out these intense training days, (june plan anyone?!) welp, i don’t know about you, but i’m gonna need some remedy’s to stay motivated. ugh.

Tips

  • icing, you can use frozen peas, ice baths, etc. ice within 20 minutes of exercise for 10-15 minutes.
  • massage, or foam roll.
  • stretch, for at LEAST 10 minutes.
  • apple cider vinegar, just a shot glass full in the AM diluted with water. (it is supposed to help flush out lactic acid that has built up from exercising,  here are some other great reasons to shoot it, personally i think it is quite effective).
  • coconut water, chocolate flavor is my fave : ) one word_HYDRATING_  so important to stay hydrated to perform your best during all of your workouts!
  • epsom salt baths…love these, great way to relax and ease those sore muscles before bed.

that is all!

nice work babes!

questions::

  • seriously, anyone interested in a june plan?
  • if so, what type of cardio do you want to see?

may summer shape up

Hi lovelies!

Anyone in need of some motivation to get in shape for summer besides me?

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I recently created a 31 day challenge for the month of May!  ANYONE can do it, ANYTIME, and ANYWHERE, no gym required.

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How about joining a group of gals (and guys) who are accepting my friend Aanna’s May Summer Shape Up Challenge?!

(created especially for her fabulous blog)

Thanks to good ‘ol social media we can all keep each other accountable for the entire month! Via the Facebook, Instagram, and Twitter. 

Who’s with me?!

heavy hearts

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It’s difficult to focus today.

As did many others, my emotions yesterday went from pure joy, and elation, to utter shock, confusion, and sadness.

Boston has always been on my bucket list…it now holds so much more meaning…more than just a race.

Praying this verse a sweet friend sent me today:

“The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.”

JOHN 10:10

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Loco for Coco

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If you couldn’t tell from the title, I’m a pretty big fan of all things coconut! Coconut oil, butter, shaved and/or shredded coconut, absolutely anything coconut flavored or cooked with the stuff.

hungry husband and green coconuts on our honeymoon  at the Mayan Riviera in 2008

hungry husband and green coconuts on our honeymoon. Mayan Riviera 2008

Coconuts are tropical, and I do adore the tropics…

my favorite landscape shot from our honeymoon

my favorite landscape shot from our honeymoon

relaxing on our honeymoon

relaxing on our honeymoon

Growing up I only ever had the sweetened coconut flakes in desserts, and never truly tasted actual coconut before a few years ago! Not only am I now loco for the flavor of coconut, but the nutrient facts are pretty outstanding as well.

It’s delicious AND nutritious! (sorry, i couldn’t resist)

Studies have shown that coconut and coconut oil are superfoods! Meaning it is one of the most healthful foods you can eat, but believe it or not, still, one of the greatest nutritional misconceptions is the idea that coconut, is bad for you because it contains saturated fat.

GASP! Not only did I say the dreaded word FAT, but I also said SATURATED fat. Dundundundunnn!!

The truth behind this quote cracked me up:

{Back in 1962, one writer observed that “the average American now fears saturated fat the way he once feared witches.”}  -Jonny Bowden “The 150 Healthiest Foods on Earth”

I mean, really?!

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i was a hipster witch last holloween

i was a hipster witch last halloween, husband as you can see in the first photo, was my monkey

But more on healthy fats later, now back to the coconut.

5 reasons to include more coconut in your diet:

1. MCT’s (medium-chain triglycerides) Coconuts contain mostly MCT’s, instead of long-chain saturated fats.These are easier to metabolize, and (bonus!) the body prefers to burn them as fuel verses storing it around your middle.

2. Lauric Acid. A fat which is antiviral and antimicrobial! Meaning it’s a bug killer, and coconut is now even being investigated for its potential treatment of some cancers, STD’s and even AIDS! Talk about an immune booster!

3. Coconut oil protects against heart disease and promotes weight loss. Heart disease is reported to be the number 1 killer in women, and majority of people in the US concerned about weight are, you guessed it, women. Referring back to reason number 1 for a sec; these ready to burn coconut fats, ultimately help to decrease body fat, which in turn lowers the risk for heart disease! Sounds like the new chick food to me!

4. Other than the life giving fat content, coconut is a great source of magnesium, manganese, and potassium. We need these minerals to assist in numerous functions in our bodies, unfortunately processed foods in the Standard American Diet severely lack these essential nutrients. Coconut is also a great source of fiber, and low in sugar!

5. It smells FABULOUS! Therefore it is therapeutic, what’s good for the senses is good for the soul! : )

one last honeymoon shot                such kids

one last honeymoon shot
such kids

And with that, I am now dying to go to the beach! Spring break please?!

How do you use coconut?

-abbyg.b

Sources:

The Encyclopedia of Healing Foods. By, Michael Murray N. D.

The 150 Healthiest Foods on Earth. By, Jonny Bowden, Ph. D., C. N. S.

Welcome to Promenade Wellness!

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Welcome to my little corner of the blogosphere! No wild promises of daily posts, or even weekly for that matter. I simply wish to create a comfy space I can speak out about my perspective on nutrition, what it means … Continue reading