elementalhealthandwellness

Healthy Lifestyle Philosophy


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The year of the Spartan – 213 Days til Spartan in Amesbury, MA

How are you fellow Spartans doing?  It’s been polar bear cold the past couple of days but I have still managed to get my miles in by going to the gym and putting some time in on the treadmill.  Have you joined the 30 Day Mile Challenge yet? Here’s the link for the event on Facebook: https://www.facebook.com/events/730199780332179/.

No fancy gym equipment needed for this one, just get out there and run (or walk) your mile.

I started the morning with a Vegan Berry Isagenix IsaLean Shake with raw cacao, chia seeds and almond milk. If you want to perform physically you need to fuel your body with the right stuff.  After my mile this morning, I came home and knocked out Insanity Plyometric Circuit.  I am feeling super strong today.  If you’re following the Spartan January Bootcamp, you’re on a rest day today.  IF not, get out there and get moving (do anything, just MOVE) and then comment with how you’re doing.

Have you signed up for the race yet? We are running on Sunday at 11am in Amesbury, MA. Join our team “Sandy Bottom Crew”. This is the Sprint which is the shortest Spartan so it’s a great place to start.  Hope to see you there!

xo

Chantell

Check out your Food and Workout of the Day below:

Spartan FOD, 01.08.14
Food of the Day – Plantains

Plantains are just like bananas, except that they are less sugary and need to be cooked before being consumed. Plantains are a major food staple of Africa, Central America, the Caribbean Islands, and Coastal South America, where they play a role much like the potato does in North American and European diets. Like potatoes, plantains are a great source of complex carbohydrates.

Plantains in an Almond Crumble

by Rose Marie Jarry, elite obstacle course racer and chef for KRONOBAR

30 minutes
2 servings
460 calories per serving
Vegan, gluten-free

Ingredients:

  • 1 big plantain
  • 2 tablespoons of virgin coconut oil
  • 1 tablespoon of gluten free soy sauce
  • 1 tablespoon of coconut molasses
  • 1 pinch of ground Jamaican pepper
  • 1/2 cup of ground almond
  • Salt and pepper

Directions:

  1. Peel the plantain and cut it into long slices.
  2. Mix the coconut oil, molasses, soy sauce and spices together and soak the plantain in this marinade for 10 minutes.
  3. Heat up a pan and melt a bit of coconut oil on it.
  4. Dip each slice of plantain into the ground almond and cook them on both sides on high heat for 2-3 minutes.
  5. Serve with some mixed greens.

Rest Day: Stretching/Yoga

“Flexibility is a requirement for survival.”
– Roger von Oech

During the day be sure to stretch for at least 15 minutes. Increased flexibility is a key ingredient in injury prevention, particularly in a sport as demanding on your body as obstacle racing.

When things go wrong while training or racing, you want to bend, not break.

Most yoga studios have open classes where you can drop on in and try a session out for a one time fee. Consider trying a light session as a great way to actively recover from your routine training. Soon, after you start feeling the positive effects of yoga, you might find it part of your regular training regiment.


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The year of the Spartan: 215 Days Til Spartan Massachusetts!

When you focus on losing weight it’s so easy to get off track – putting all that pressure on yourself just makes you want to cheat.  This year I am focusing on being STRONG.  Strong is the new skinny.  If you focus on being strong, you will eat the foods that help you to be that way.  Does ice cream make you strong? NOPE! Ask Popeye to pass the spinach.

I’m on a rest day today, but I still did my Spartan mile and because rest days are for stretching I am doing Yoga Fundamentals at Orleans Yoga and Pilates today.  You can join the mile a day challenge by joining here: https://www.facebook.com/events/730199780332179/.

Here’s the information from the Spartan e-mails for today:

You can get the daily Spartan e-mails too by going to www.spartanrace.com.

Spartan WOD for 01.06.14
Day 6 of 31: January Boot Camp – Sprint Edition

Rest Day: Take a nap

Naps can restore alertness, enhance performance, and reduce mistakes and accidents. A study at NASA on sleepy military pilots and astronauts found that a 40-minute improved performance by 34% and alertness 100%.
– The National Sleep Institute

Most times you need to plan 40 minutes of intense training in your day. But sometimes you should plan 40 minutes of intense recovery.

Try scheduling a 15 minute nap into your day and see how your overall performance might improve. Plus, you’ll want to be rested for tomorrow, trust us!

Spartan FOD, 01.06.14
Food of the Day – Asparagus

Make asparagus a low calorie source of folate, potassium, and fiber in your diet. The stalks are heavy in antioxidants.

Asparagus and Garlic Sauce

by Rose Marie Jarry, elite obstacle course racer and chef for KRONOBAR

30 minutes
4 servings
262 calories per serving
Vegan, gluten-free

Ingredients:

  • 2 cups of white beans (cooked)
  • 2 cups of coconut beverage
  • 5 garlic cloves
  • 1 tablespoon of coconut oil
  • 1 teaspoon of vegetable broth concentrate
  • 1/2 cup of fresh cilantro
  • 2 pounds of asparagus
  • 4 fresh endives

Directions

  1. Steam the asparagus and endives for 8 minutes. Set aside in a warm spot.
  2. Blend the white beans, coconut beverage, veggie broth concentrate, and garlic cloves, until you have a smooth texture. Heat in a pot on medium heat.
  3. Once hot, add the fresh cilantro, and your steamed asparagus and endives. Heat to desired temperature and serve.

Are you ready to join our team? We are running on Sunday at 11am.  JOIN US! Sandy bottom crew (on Cape Cod we spend summer in the sand)