Best Gluten Free Pancake mix!

I Love Sunday morning because it is the one day I do not have to rush morning until night. It allows me to put that extra touch to the simplest of things. Food is a challenge in my house hold because of the very different taste buds and food issues. This gluten and soy free pancake mix pleases each with out them even knowing the difference.. Believe me I have tried many options. I try to buy Pamela's gluten free pancake mix around the holiday season at fredmeyer  because it usually goes on sale. The fredmeyer in my local area only carries the 4lb bag during the holiday season and smaller bags year round. The wholefoods market in my area carries the 4lb bag year round but at almost $19 a bag I can get it on sale for about $14. Yes it is worth it. It is not vegan but it seems these days most gluten free or vegan has soy. My daughter can not have gluten and I can not have soy or whey.I would rather take my chances with a little whey then soy these days. My husband gets hypoglycemic, so it is a challenge. I pair with a animal base protein for my husband like a high quality pork or turkey bacon.I find that I naturally want to rotate anything out of my diet that is used in abundance in manufaction of connivance foods like sauces and such. I often fantasies about going vegan again or even raw. But for now I will keep my family balanced and eating clean as possible. I will continue to research for options to add the variety of all these healthy forms of eating to my household.. Thank you for reading!

Love your feet!

Do you exercise your feet? If you have not thought about it before, now is the time.Take a look at the reflexology graph of the feet. There is much to be said for just how much of your body your feet can effect. There are several ways that you can exercise your feet . Simply lifting on to the toes and rolling down until the heels touch the floor is a great start.Also take your toes and spread them apart, try to set each individual toe down on to the floor at one time starting with big toe then reverse starting with the little toe. Your trying to eventually achieve the same dexterity that your fingers have. For a extra treat while you are catching up on a favorite show or blog grab a tennis or golf ball and roll the bottom of your foot across it . The smaller the ball the deeper the pressure or massage. There are a several rolling techniques out there for body and feet. Just follow what feels good to you . No need to get fancy at first. Have fun! Thank you for reading!
 

Happy Rolling

I Love this image! I Love Pilates! It may look like a simple pose, but it is actually the start of a very challenging exercise when done thoughtfully. Rolling like a ball can be for so much more then just a massage of the spine. Just the definition in the arms should inspire you to challenge this one exercise to it's next level. If you have become comfortable with rolling like a ball here are some things to think about....
1: There is always two sides of the coin.
2: Work the opposing force
How? Look in a mirror, can you roll all the way to the top of your back, then come up and balance without losing the lines of the exercise?

After you're warmed up start in the position shown and engage your arms to hold your legs, do not allow them to move away from your body. Use your back muscles to hold your arms. Use your power house to control and initiate the movement. Are you lifted as you hold the curve of the exercise? Ask yourself, "Is my head staying in this same position no matter where I am in the movement"? Are your arms staying in the same position? Is your neck relaxed?
Also you can try moving your heels closer to your glutes. If you are truly not breaking the lines of this movement you should feel your abdominal muscles, triceps, biceps, postural muscles and obliques. If you have been and you know you got it you can try with arms straight out in front of you. You can also try it with legs together and your arms wrapped around your legs.. Remember every exercise will take a little bit different technique to challenge different body types. If you are tight it will take one set of corrections and if you are flexible it will most likely take the opposite. Happy rolling..

COURAGE

            This is a reminder that not everything happens all at once.Sometimes life is  more like a chess game.

Next Generation Studio

     What Fitness studios are doing to meet the cutting edge and survive the enconomy in this day of talented multi-tasking. Fitness studios that once specialized in one form of movement are multi-tasking as a business to weather the storm and beat wander lust.I call them hybrids. How is a private studio or one person show to keep up? An old saying I once heard comes to mind. Go Big or Go Home.Well, that is my challenge. But today we will talk about all that the next generation studios are offering.

      Some of these studios are offering everything from Pilate's to aerial conditioning. They offer 4-8 person equipment classes. Trx,  20+ people Barre classes and more. I would like to try every class and tell you what they are like.It is my intent to do so.These classes seem to be affordable for the average income. But this also is the very same thing that could be hurting my own one-woman show.Not enough options, teachers, and types of exercise for clients. It is a conflict for me. I get excited reading about all the types of classes. I want to do them all!I also know that what I offer is very effective if you trust the method and try not to compare the feeling of it to traditional exercise.  But what I offer is quickly becoming out dated. Yikes! I think It might be time to go big or go home. 

      The other growing trend for studios to keep afloat is memberships and automatic withdrawals. Policies and procedures that were once for big corporate gyms have become a regular necessity to stay in the game. I, not a fan of such systems have found that as a business is growing, to be a necessary evil! You have studios that are membership only and ones that have two separate price points for members and non members.Massage clinics and tanning salons have also jumped on the band wagon to keep doors open and give options for different budgets and life styles.


      It is exciting as a consumer, scary as a small business owner.There are so many options you could quite literally spend the next year trying one new type of exercise a month! Probably longer.
    
     We have Yamuna body rolling, loved it!Kettlbells , Russian ketlbels which the kind I tried was the Russian style. The instructor was wonderful! Many styles of yoga , Aerial yoga, cross fit. Barre classes that are gaining in popularity just as fast as the kinds of barre classes that are being created.I have tried three different types my self and there are still more just in the northwest alone. Different techniques of Pilate's, plyometrics are making a come back via YouTube and Body Rock TV.Kangoo cardio classes, Zumba, Poll dancing and the Circus arts also known as Aerial conditioning.Trapeze work, silk work and lets not forget Parkour also known as free running.. Hey I used to Parkour when I was younger and did not even know it!The rush I feel just watching all these amazing styles of movement, brings to mind a saying a wise person once said to me , (Life itself is a bit bipolar and adhd it is up to you to stay the course.)

      Wow this was a long one.. I will make a list of all the forms of movement ,what, where I have tried and the ones yet to try. You will find it in the articles section under forms of movement. Thank you for reading!

    

    

                             

I Run in Spirit

         Hi, I am a runner. I love the euphoric feeling when I find the perfect stride that creates a rhythm to be equaled with the grace of a ballerina. The heighten sense of awareness the pure joy that lets me know I now can conquer anything! The fresh air and breeze that tickles my face..

        Oh did I say I am a runner? I meant I admire those who run with a lightness that would make you believe they are walking on air. I am a runner In spirit not a actual  hit the pavement rain or shine runner.I admire them, I would like to do just that. I at one time kind of did just that. But running is not for everyone, nor is it good for every body type. Sad it is .

       I have felt what I have described when I tried to pretend I had the body for running. I often think of trying it again.. Even though my NIS Practitioner says distance cardio is not for my body type. I believe him because when I do cardio I have to do great amounts of weight lifting so that I do not get flabby. See I do not lean out I just eat more muscle then anything when I do cardio or cardio type classes. But cardio is good for you in the right amount and right type for your Body system.

        If your major hurdle is knee problems or joint impact one option would be kangoo jump boots or a trampoline. Be careful about your heart rate I do not recommend kangoo jump boots for anyone with heart problems or adrenal issues . Basically if your not supposed to get that heart rate up stick to the stationary bike. I like these boots because I can get a quick cardio session in without Literally hitting the pavement. No need for me to do long periods of cardio so I can effectively get my heart pumping  and get results in 20 or 30 minutes. Whether your the type that less is more, or your body really likes more you can use these boots both ways.

     If your just working out at home you can find many videos on tube with workouts with Kangoo Boots. Major city's are all ready starting  group classes with them. If your in the Northwest you can find group classes at Nancy Wallace Pilate's in Bellevue WA And  Running Elements. You can also get great fitting running and walking shoes at Running Elements The Owner Ginny Morris is amazing! And Yes the right shoe can make or break your cardio experience. I Run in Spirit! As you can see so dose my daughter.She always wants to Try what mommy dose. You should see her do Pilate's! Thank You For reading!

DESTINY

We must learn to break through fear and judgment to pursue our dreams with determination and focus. It is then we set our course and assure our destiny ~
A. Andrews