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