Don't Worry, Be Happy

As I was in my Downward Dog this afternoon in Yoga class the once popular song, Don't Worry, Be Happy came on. I smiled, I tapped my fingers to the beat, and I breathed. It's such a simply phrase that translates to so many instances in life.

Like the saying goes, "Don't Sweat the Small Stuff, and It's All Small Stuff." I got to thinking about the power of positive thinking. I'm a big believer that my day will actually be better if I believe it will. That simply seeing the positive in something can make it seem easier, less of challenge. That if you look and listen to a person with a positive thought and no judgement that you might in fact, learn something from them.

I'm not jaded, I just simply believe that most people in this world want to be happy and want people around them that are happy as well. Life flies by. It's going to be October in just a few days and sometimes I think it's still February. Focus on the good, find happiness in your day, plan something to look forward to, and above all else.....

"Don't worry don't do it, be happy
Put a smile on your face
Don't bring everybody down like this
Don't worry, it will soon past
Whatever it is
Don't worry, be happy"

In Health,
Tricia

Sunshine Circuit- Video Debut!

Check out my first circuit workout video!!!

http://www.youtube.com/user/sunshinefitness9?feature=mhsn

Meatless Mondays Recipe- Dirty Rice Mexicana

According to Kathy Freston's book, The Veganist,  if Americans ate one fewer meat dish per week we would save 7.5 million tons of grain that is used for animal feed which could then feed 25 million Americans that go hungry everyday.
Here is a delicious Vegan meal to honor Meatless Monday!

Dirty Rice Mexicana
*Serves 4
2 Boil in a Bag Whole Wheat Brown Rice (one bag makes 2 cups of rice)
A bunch of green onion, cleaned and chopped
One Red Pepper, cleaned and chopped
1 cup of cherry tomatoes
One can of Black Beans, Rinsed
One can of Corn
One bunch of cilantro, chopped
One small can of chopped green chilies
Olive Oil
Salt and Pepper

Boil Rice.
Add a tablespoon of olive oil to pan. Add chopped red pepper, corn, and chilies. When cooked add in black beans and tomatoes. Once beans are heated add rice and mix together. Sprinkle green onions and cilantro on top and fold into rice and beans mixture.
Salt and Pepper to taste.

Enjoy!
In Health,
Tricia

Weekend Warrior-Workout with Weights

Strength Training is not just for bodybuilders. Lifting weights reshapes your body, strengthens your muscles, and improves balance. A regular strength training program can also make bones stronger and improves your posture. It can also boost your mood, energy levels, and help you sleep better!

Here is a program to do with free weights at the gym or at home:
* Do 2-3 sets of 10-15 at a weight that is challenging.

1. Chest Flye: lie on your back on the floor or a bench with knees bent and feet flat on the floor. Hold weights in each hand with arms straight up to ceiling and palms facing each other. On the inhale open arms out to side so they are in line with your body, on the exhale bring the arms back together.
Advanced: add a low ab crunch every time you bring your arms together.

2. Bent Over Row: Sit in a chair with weights in hands. With feet flat on the floor lean forward with your chest hovering above the thighs, pull belly button to spine. Hang arms toward floor with palms facing in. Take a deep breath in and on the exhale bend the elbows and pull hands toward hips while you squeeze your shoulder blades together. Inhale, release.
Advanced: on the row hold the contraction for 3 pulses and then release.

3. Bicep Curl: Standing with feet shoulder width apart and weights in hands with palms facing forward. Inhale, on the exhale bend the elbows pulling the weights towards your shoulders. Inhale to release.
Advanced: Add alternating forward lunges for every curl.

4. Shoulder Press: Standing with feet shoulder width apart and elbows bent, palms facing forward, hands just about in line with the sides of your shoulders. On the exhale straighten the arms overhead.
Advanced: Add a squats on the inhale and an alternating front kick each time the arms go up overhead.

5. Triceps Press back: Standing with feet shoulder width apart, bend the knees and sit hips back like you are sitting in a chair. Back should be flat. Bend the elbows and keep them glued to your sides. On the exhale, with palms facing in, straighten the arms behind you. Inhale to bend back to start.
Advanced: Do each set in a low lunge position with both legs bent.

In Health, Tricia

Sunshine Says: Just let it happen

Blue Toad on Etsy

I'm a pretty laid back person. I don't sweat the small stuff, I'm happy by nature, and I try to see the positives. But every once in a while I get stuck. Stuck on what's supposed to happen next, how life supposed to go, and feeling like I should do something about it.

My friend Bridgett is back in town for 6 months for Natural Chef school. We've been able to spend some together and catch up and pretty much talk each other's ears off. Walks, lunches, workouts. She has a great perspective on life. She takes things as they come. She listens to her heart. The other day we were talking about journaling. Journaling is a great way to get things off your mind and and get some insight on your thoughts when you feel "stuck". It allows you to take a third person look at yourself, your situation, your ideas, and can give you a clearer perspective.

I know I'm getting philosophical here :)

Health is an overall state of well being. It's not just about exercise and food. We try to control so much of what happens around us that we forget to just live in the moment, let life be, just let it go. Journaling could be a way to allow us to do just that. Plus, look at these fun journals I found on Etsy.....

Sunny Side Up: Bodypump

When I was at Cornerstone Health and Fitness in Doylestown, PA they were just introducing Bodypump into their Group Exercise program. I took a few practice class with Instructors and ended up with a great workout every time! I decided to give it a try again on Saturday and I was, once again, given a great workout!

The class strengthen your whole body by performing exercises with a barbell. It's a "Back to Basics" kind of class with squats, lunges, biceps curls, etc. The movements are scripted to music so you are always moving with the beat. I don't normally love to do traditional strength training but I have to say I am HOOKED!

The best part? It gave me some new ideas for my classes at Pilates ProWorks!

If your gym offers this class give it a try!!

In Health,
Tricia

Edamame Salad

This is a quick and easy recipe to use as an entree for lunch or dinner. You could also serve it on the side or have it as a quick snack!

Edamame Salad

One Cup of Cooked edamame

2 ears of corn, cooked, and cut of the cob (or a can of corn, cooked)

Half a red onion, diced

A bunch of asparagus, chop off just the tops

1/4 cup of pine nuts

One Avocado, Sliced

One Lime

Olive Oil- for sauteing 

Salt/ Pepper

*OPTIONAL- one diced serrano or jalapeno (diced once the seeds and membrane are removed) for extra spice

Saute the pine nuts until golden brown, and set in a bowl
Saute the onion and corn until soft, add to the bowl
Chop asparagus and saute until cooked through, slightly charred on the outside

Toss all ingredients in the bowl, squeeze fresh juice from one lime and add a good olive oil. Salt and Pepper to taste and serve.

Enjoy!

In Health, 

Tricia

Weekend Warrior- Outside Obstacle Course

Getting outside to exercise is great for the mind, body, and spirit. Studies show that exercising outdoors gives you more energy, a positive attitude, and may decrease tension, anger, and stress. This weekend get outside with this 30 minute Weekend Warrior Obstacle Course!

1. Walk or run for 5 minutes
2. 20 push ups
3. Walk or run for 5 minutes
4. 20 Squats
5. Walk or run for 5 minutes
6. 20 lunges
7. Walk or run for 5 minutes
8. Hold a plank for one minute
9. Walk or run for 5 minutes
10. 20 ab crunches

Enjoy! Post on Sunshine Fitness Facebook Page and let me know if you tried it!
In Health,
Tricia

Sunny Side Up- Yoga

Just recently I vowed to add Yoga into my exercise routine three times a week. It always what I put off. I had the chance to take a friend's class this week at our studio. It was fantastic! I'm a little sore in the shoulders and arms and I love the feeling I felt for the rest of the afternoon.

Check her out at http://web.me.com/jennperell/ALOHANANDA/ALOHANANDA.html

Spaghetti with beans and veggies

Need an easy recipe? I make this when I am craving pasta. It's filling, healthy, and super easy! Use whole wheat spaghetti, its a better alternative to regular pasta which has been stripped of nutrients. White beans are high in protein, Iron, Calcium and fiber and low in fat. The vegetables in this recipe can be traded out for any other veggies or add more in. After dinner take a 20 minute walk to aid in digestion and relax after your busy day.




Spaghetti with beans and veggies

1 pound of whole wheat angel hair spaghetti
1/4 cup of fresh basil thinly sliced
1 small zucchini sliced
1 can of white beans, drained
1-2 heads of broccoli cut into small florets
2 tomatoes diced
2 tablespoons of olive oil
1 clove of garlic diced
1/2 of a red onion, diced
salt and pepper
pinch of red pepper flakes (optional)

Serves 4

1. Cook spaghetti using instructions on box.
2. In a large saute pan saute onion and garlic. Add the zucchini. One zucchini is coked add broccoli and tomatoes. Sprinkle with salt, pepper, and pepper flakes.
3. Add the beans to the saute pan and let cook about 2 minutes.
4. Add the cooked spaghetti to the saute pan and mix until coated.
5. Right before serving sprinkle with basil.

Enjoy!
In Health,
Tricia

Fall 5- Day Detox

Fall is the perfect time to detox your body. As the seasons change and we move from the warmer months of summer to the cooler months of autumn our bodies begin the readjustment for the cooler weather. It also means that the holidays are coming soon (10 weeks till Thanksgiving!). My 4 week plan, available in November beings with this Warm-Up Week Detox Plan.


Take some time this week to slow down, reconnect to yourself, and make goals for the last few months of 2011.



1. Drink 8 glasses of water per day. Start your day with a glass of cool weather. Have water with every meal. Add lemon to your water to help detoxify your liver.
2. Do not eat processed foods. Anything with more than 5 ingredients is processed.
3. No caffeine or alcohol. Instead have tea (green tea is okay and encouraged), water or natural juices if you have a juicer.
4. No dairy products. That means cheese, eggs, milk, yogurt, etc. Dairy causes mucus in the body and may cause inflammation.
5. Walk for at least 20 minutes a day. 
6. Practice Yoga for at least 20 minutes 3-5 days. 
7. Fish. Although I suggest having no animal products this week, fish is okay.
8. Eat breakfast within one hour of waking up. 
9. Do not eat anything less than 3 hours before bedtime.
10. Eat organic and local whenever possible. 


A Typical Day:


Wake Up-
-A glass of water
-20 minutes of Yoga or your 20 minute walk
- A cup of herbal tea
-Smoothie or fresh fruit for breakfast with a handful of almonds
Smoothie Recipe:
1 cup of strawberries
1 cup of blueberries
1 whole banana
1 cup of almond, soy, or rice milk. 
Blend till smooth.


Mid- Morning-
- Have a snack of fruit or veggies
- A glass of water
Veggie snack:
Carrots, celery, radishes, and/or broccolli 
Hummus for dipping


Lunch-
- A glass of water
- Soup and or salad for lunch
- Take a walk if possible
Salad Recipe:
Lettuce, carrots, tomatoes, onion, broccoli, sprouts, peppers
1/2 cup pf quinoa
1/2 cup of grabanzo beans or beans of your choice
2 tablespoons of sunflower seeds
Top with balsamic vinegar or this Honey Mustard Dressing:
Whisk together 2 tablespoons of honey with 2 tablespoons of Dijon mustard 


Late Afternoon-
- A glass of water
- Fruits, Veggies, handful of nuts
- A cup of herbal tea
Snack Ideas:
Apple slices with sprinkled cinnamon
Raw nuts with dried fruit of your choice
Guacamole with raw veggies
Tomato slices with fresh basil


Dinner-
- A glass of water
- Steamed veggies, brown rice, and beans or fish
- Take your 20 minute walk after d inner if you haven't already

Good luck!
In Health,
Tricia

Taking a Moment

"And the rocket's red glare, the bombs bursting in air,

Gave proof through the night that our flag was still there."

On this day 10 years ago I was in the car with my Dad. He was taking me to work and we were listening to the radio. The first plane had already hit. The second plane hit and when it did I turned to my Dad and said, whats going on? He didn't say anything. He stared forward. I went into work and the events continued to unfold....We all have our story of that day. It was tragic for every American. I think what makes us better is what we did after that day. People came together and persevered, rebuilt, and believed.

Weekend Warrior- Cardio Circuit

Lets face it, cardio machines are boring. We spend all those minutes moving the exact same way, staring at the exact same thing. Shake it up at the gym with this Weekend Warrior 40 minute workout!

Rowing Machine- 5 minutes (great for your upper body and a quick way to warm) Keep your watts above 90 for as much time as possible.
Elliptical- 25 minutes. Every 2 minutes switch the direction you are going. In the first 30 seconds of each direction switch push it as hard as you can to lift up your heart rate.

After cardio perform 2 sets of 15 reps on 5 different strength training machines that target different muscles groups.

End with a set of 50 crunches and holding a plank for one minute

Using Food as Medicine

I watched this the other day after reading about Bill Clinton going Vegan. If you haven't seen it yet, take a look. You might not agree with all of it, but it will get you thinking!

http://sanjayguptamd.blogs.cnn.com/2011/08/29/sanjay-gupta-reports-the-last-heart-attack/

In Health, 

Tricia