Strong Core - No Crunches!

I used to HATE core exercises. Since I hurt my back almost 4 years ago, core and glute (butt!) work have been the major focus, and now I can’t get enough of them. But I’ve always known that you do not need weights and do not need (nor SHOULD YOU) do traditional crunches and sit-ups focused exercises to strengthen your core. You can strengthen your core with full body exercises.

I tell my clients that they need to be thinking about their core in every exercise they do. Why?

1. It works to strengthen your midline in every exercise you do, so that you can do less of the strict core stuff (YAY!).

2. It will improve your strength and the ability to do other exercises and activities; especially ones that are super dynamic. It’s not called “core” by accident - everything stems from the midline.

3. It prevents overall injury. Without midline stability and strength, you should not be doing complex or explosives exercises. It’s a recipe for injury.

4. Last, when you are conscious of the muscles you are working, and actively engaging them with conscious effort, you will see results much faster (great video about this here).

So, here is are three videos of a few of my favourite non-rotational moves that strengthen your core. Enjoy!!

1. Banded Dead Bugs

2. Reverse Roll-Out with Knee Tucks

3. Side Plank with Leg Abduction

Protein Power Bites

These tasty little snacks are delicious and nutritious! They pack a punch and are perfect if you are on the go and need something in a pinch. Each little bit packs the nutrients your body needs, and it's all natural. Make sure the dates and cranberries are unsweetened to reduce the sugar content ;)

Ingredients:

• 1.75 cups Vanilla Protein Powder (I used soy, but you can used any other plant-based powder, such as hemp)
• 2/3 cup Flax Seeds
• 2/3 cup Chia Seeds
• 2/3 cup Hemp Hearts
• 1/2 cup Honey
• 1/2 cup Dried Cranberries
• 2/3 c chopped Dates
• 1.25 cup Organic Almond Butter
• 1/2 cup Pumpkin Seeds

Directions:

1. Grind the flax seeds, hemp hearts, nuts and chia seeds in a blender or coffee grinder. Be careful that the blended mix does not get too warm, because it will damage the delicate fats found in these ingredients.

2. Combine everything in a bowl and mix it well. I had to use my hands make sure the almond butter and honey coated everything. Adjust the almond butter and honey ratio as needed to make it “sticky”. You don’t want it overly sticky, just enough that you could form it into a ball.

3. Using your hands, form the mixture into 1″ balls, and refrigerate. Keep them in the fridge to keep them solid – and voila! The recipe makes about 35 little one-inch bites.

Each bite contains:

• 11g of Carbohydrates
• 7 g of Protein
• 8 g of Fats (healthy fats!)

They are pretty much the perfect snack!! 

xoxo,

Leigh

Thai Butternut Squash Soup

Ingredients:

• 1 Butternut Squash
• 2 Cans Chicken or Vegetable Broth
• 1 Can Coconut Milk (Lite if you want)
• 2 TBSP Olive Oil
• 1 Large Carrot, chopped
• 2 Stalks Celery, chopped
• 1 Onion, diced
• 1/2 tsp Dried Thyme
• 2 TBSP Red Curry Paste
• 1 TBSP Ginger Root
• 1 TSP Salt & Pepper

Directions:

1. Preheat oven to 400°
2. Cut Squash in half, and remove seeds. Place halves face down in a baking dish with about 1.5" of water in the bottom.
3. Bake in oven for 45-50 minutes, until tender.
4. While Squash is baking, heat oil in a soup pot.
5. Sauté the onion, carrots and celery until onion is translucent. Add Thyme, Salt and Pepper, ginger root and curry paste and quickly stir. Using a large blender, blend the mixture with 1 can of broth and coconut milk, then return the mixture to the soup pot and bring to simmer.
6. When the squash is cooked, scoop the squash into the blender and add second can of broth. Blend until smooth, and return the mixture to the soup pot. Stir it all together and allow to simmer for 5-10 minutes.

Enjoy!!

Spicy Jambalaya

I'm not gonna lie, I really like to make food in big batches so I can avoid cooking all week ;)

This one is delicious, hearty, and packed with protein & vegetables. Cook it in a crock-pot if you want even less work to do!

Makes 8-10 Servings

Ingredients:

• 3 TBSP Olive Oil
• 2-3 Cloves Garlic, minced
• 1 Onion, Diced
• 2 c. Celery, Chopped
• 1 c. Bell Peppers, Chopped
• 1 ¾ c. Canned Diced Tomatoes
• 1 can Tomato Paste
• 4 c. Water
• 4 c. Organic Chicken Broth
• 1 tsp Thyme
• 1 tsp Red Pepper Flakes
• 2 tsp Siracha Hot Sauce
• 1 Bay Leaf
• Pinch Salt & Pepper
• 1 c. brown rice or barley
• 1 c. cooked ham, chopped
• 2 c. cooked chicken, cubed
• 12 oz. cooked shrimp
• 2 Chorizo Sausage, sliced (or spicy chicken sausage)

Directions:

1. Heat oil in a large soup pot, and sauté garlic, onion, celery and bell peppers until slightly seared/brown.
2. Add Tomatoes, paste, water, broth, thyme, red pepper flakes, bay leaf, S&P, hot sauce and rice. Stir and bring to a boil.
3. Reduce heat and simmer, stirring often for 1 hour.
4. Just before serving, add ham, chicken, shrimp and sausage

Enjoy!

xoxo, Leigh