Monday, June 8, 2015

Shakeology Power Bowl Recipe

Hello beautiful!!



A new recipe for you guys!! Summer is rapidly approaching, and that means fresh fruit is in abundance! *Cue the angels singing*

I've long been intrigued by the concept of "Acai bowls" but I found a way to make it even better: enter Shakeology Power Bowl!

Base:
1 scoop Strawberry or Greenberry Shakeology
1 cup orange juice
1 cup frozen mixed berries
1 Acai frozen smoothie packet
1 TBSP ground chia seed (to thicken)
Blend until thick, but smooth

Toppings:
1/2 cup raw strawberries
1/2 cup raw pineapple
2 TBSP goji berries
2 TBSP raw almond slivers
2 TBSP granola

This was SO good and had almost as much fiber as it did protein (!!!!!) - not to mention absolutely overflowing with antioxidants, superfoods, vitamins, and minerals!

Cheers to your health!

Lindsay of Fit with Farrar

Monday, April 27, 2015

Morning Routine

Your morning routine is what sets you up for your day, thus it holds a lot of potential and power. Here are 3 parts of our current morning routines, why we do them, and why you might want to try it out for yourself:

  • Wake up 2 hours before needing to leave the house
    • Sleeping until the absolute last moment before you have to get up and get ready can seem like a good idea (more sleep, right?) BUT - then when you DO get up, you get up under rushed pretenses! You start the day in a hurry, anxiety-provoking mode, which can lead to you feeling that way the entire day. Plus - if you get up well before you need to leave, you have time for the next 2 two parts.....
  • Hot water w/ juice from a lemon immediately upon waking
    •  The benefits of consuming warm water with lemon upon waking up are well documented; one quick Google search provides plenty of articles! In short, it's a little immune system boost and helps kick-start your digestion.
  • Workout
    • Honestly, there isn't a bad time to workout. The UPSIDE of getting it done in the morning, however, is just that: It's DONE! You don't have to fret over finding time over lunch or after you pick up the kids from school - you can get it done while everyone else is sound asleep. Even better, your metabolism AND mood is revved up for the rest of the day.
Are any of these currently a part of your morning routine? Which ones? If not, which ones would you be open to trying? Let us know!

In Health,

Tim and Lindsay
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Friday, April 10, 2015

The REAL Reasons Women Shouldn't Lift Weights

Hey there - just Lindsay today! As a fitness professional and a woman, I felt it was my duty to share this with you guys. In no particular order, here's the REAL reasons women shouldn't lift weights:

#1 You'll gain confidence. Like makeup-free pics all over your Instagram confident. CAN YOU IMAGINE?!



#2 You'll get stronger. 5 flights of stairs is suddenly easy. Lugging your toddler plus the 10 bags it takes to just go to the grocery store is no problem for your strong arms. WHATEVER WILL YOU DO?!

#3 You'll lose body fat. You know, the stuff actually related to chronic health conditions, your body's proportions, etc. But that doesn't matter because the scale won't go down as much.





#4 You'll look better in your clothes. Less frump, more tight. What will you do with all your Spanx?!

#5 You'll have a faster metabolism, which means you can eat more food. THE HORROR!






There you have it - you definitely shouldn't lift weights as a woman unless you want to be more confident, stronger, have less body fat, and a higher metabolism. Just the thought of those things makes me shiver.

In Health,

Lindsay

P.S. - kinda hope y'all get the sarcasm, but because one never knows, here's the disclaimer: THIS IS HEAVILY LACED WITH SARCASM. I *LOVE* lifting for all those reasons and more. GO LIFT WEIGHTS!

Find us on Facebook, Instagram, Twitter, and YouTube! And we're always available at www.fitwithfarrar.com or by email at: fitwithfarrar@gmail.com

Wednesday, March 4, 2015

My First Naturopathic Medicine Experience

In case you're not from 'round here - in central Virginia, there isn't exactly much to choose from with regard to alternative living (whether it be food choices, medical treatment, etc.) So when I decided I wanted to see a naturopathic doctor, Richmond Natural Medicine was pretty much the only thing that came up. Their website looked good, phone conversations with the administrative staff were positive, so I booked an appointment with Dr. Courtney Paré. The following is a summary of my experience - but I'd be glad to share further should anyone have any questions!

First, why?

I really became better educated on prevention vs treatment and the body's ability to work with you and for you not against you when I was pregnant. I had educated myself on all the positive effects of a natural birth (on both baby and mom) and was set on having one so I pursued the resources that supported that (the Bradley method birth class, hiring a doula {love you, Alli!!}, etc.) This exposed me to more and more "alternatives" to traditional medicine, and since my experiences have been insanely positive and effective, I decided for my own personal primary care, I also wanted to go this route.

The Appointment

Prior to the appointment, I had to fill out a new patient packet. This wasn't the traditional medical forms I had completed in the past. Yes, it asked my current medications/supplements (keep reading to find out why, though!), but it focused on ME, as a complete human being. They wanted to know why I chose the clinic, what expectations I had both for the initial appointment and long term, the wellness wheel and how satisfied was I in those various areas, what did I do regularly that supported my health and what didn't, etc. Based on the paperwork alone, I knew I was off to an awesome start.

When I scheduled the appointment, the administrative staff informed me it would be 2 hours; and it was every bit of 2 hours, one on one, with Dr. Paré. There was no rushing; it was quiet, calm, engaging conversation. She didn't try to speak for me or interrupt me. We went over my paperwork together thoroughly - and while I didn't have any immediate/current health or medical concerns, we were still able to work together to create a healing plan. I also did opt for the Enzyme test in which they examine my blood to determine if I do have any food intolerances that I may not be aware of - I'll get those results in a couple weeks and meet with their staff nutritionist to go over it.



My healing plan was split into several sections: Lifestyle, Nutrition, and Supplemental Support. In sum, for me personally, I didn't need immediate management of any health concerns, but I could (and have) implemented the following:


  • Trying to get more restful sleep
  • Make it a point to do some mindfulness work daily
  • Discontinue several supplements I was taking - she checked my Shakeology label and said it covered everything.....YEAH! 
  • Take the botanical tincture she made for me on the spot to help me protect my adrenals. She was most concerned about potential for future burnout due to the physical and mental demands of having a full-time job, a toddler, owning a business and being a group fitness instructor.
 

  • She also gave me some awesome ideas for allergy support, as I tend to have to rely on Zyrtek for months throughout the spring and summer! 

Before I left, she answered the various questions I had, even gave me a list of providers in the area that could serve as my PCP that supported patients who also sought naturopathic doctors. You see, in good ol' Virginia, naturopathic medicine is not recognized, thus they can't technically serve as your PCP because VA won't license them. This also impacts the cost of seeking naturopathic treatment - every cent is out of pocket and up front....which I know makes it practically impossible for most of us to do regularly. So upsetting but maybe time and activism will change the course.

I'll be following up with Dr. Paré in 6 weeks to see how my healing plan is working and also to make another nutritional plan based on the enzyme testing findings. I'm grateful for this experience and I hope to continue with it! The information and guidance alone in the 1 session was worth its weight in gold! I highly recommend you seek out a naturopathic facility in your area. And of course, if you have any questions about my specific experience, just let me know!





In Health,

Lindsay
You can find/message us on Facebook, Twitter, Instagram, and YouTube!
Also at fitwithfarrar{at}gmail{dot}com
www.fitwithfarrar.com

Wednesday, January 21, 2015

WIAW: What I Ate Wednesday




Hi all! Just Lindsay today...

Both Tim and myself follow an assortment of bloggers - from general lifestyle, to specifically healthy living, to registered dieticians, etc. etc. The "WIAW: What I Ate Wednesday" posts are always fun - I mean, who doesn't want to see what other people eat!! No? Maybe we're just weird....well if you're weird too, enjoy this post of what I ate throughout the day yesterday! Disclaimer: no fancy pics here because I don't walk around with my Nikon #iphonealltheway

5:15AM - after perusing social media messages and emails since 4:45, I'm out of bed, dressed and getting ready to head downstairs for a workout. A little preworkout to help get me going :)

 

Right before leaving for work, I make my Shakeology as my post-workout meal. This morning's was Chocolate with almond milk, fiber supplement, greens supplement, PB2, and caramel extract blended with ice to perfection! YUM!


It's about 9:15AM and I'm not hungry but know I have two meetings back to back and to avoid hunger striking during them, I go ahead and eat my morning meal. This is 85% grassfed ground beef with 1/2 cup of organic black beans.


The Shakeology and morning meal do a great job of holding me over until 12:15, then it's time for lunch! Today it's a cup of zuccini and red bell peppers (satueed in coconut oil with sea salt and pepper), 1/2 cup of Indian Basmati white rice, 4 oz of extra lean beaf round chunks, and 2 TBSP of homemade Yum Yum Sauce. *nom nom nom nom*



Afternoon snack #1 around 2ish, Greek yogurt!


Afternoon snack #2 around 3:30 (on this day, I was teaching TurboKick at 6pm, so I wanted a little something to make me satiated). 1/4 cup of roasted salted almonds with 1 oz of colby jack cheese squares.
And to get me amped up to give my TurboKick class ALL I got, a little double-espresso iced coffee with almond milk (1 serving).


Since it's a double-workout day (with my own morning workout then teaching at night), I mix up some aminos to sip on while I teach Turbo!


Once I'm back home, Baby E helps me eat this dinner of 1 cup honey-coconut roasted sweet taters, 4 oz of grilled chicken breast and 2 strips of bacon.

And for "dessert", two gluten-free buckwheat and berry waffles with a TBSP of honey drizzled on top!



See, I'm pretty normal right?! Good quality food, but nothing super strict or crazy! This came out to 2,167 calories (45% carbs, 30% fat, and 25% protein). I have to eat a lot since I burn a lot...which the foodie in me LOVES (for example, my calorie burn just for my exercising and teaching this day was 1,161 calories). I'm not saying this is how any/everyone should eat (nutrition is such a personalized thing!) but I figured it might satisfy some curiosity for some folks! :)

Also - besides the 8oz of iced coffee, the only thing I drank was water. 128 oz (1 gallon).

In Health,

Lindsay (and Tim in spirit!)
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Thursday, October 2, 2014

For or Against: The Case of Fitspo

We're working under the assumption that you know what "fitspo" (short for "fitspiration") is - but if not, in short, fitspo is images of active, strong, and fit women that promote proper exercise and diet; it may also include images healthy foods or motivational words. Sounds pretty good, right? Sounds like awesome visual motivation, yeah? Wellllll....a quick Google search would lead you to think it's the exact opposite; that it is sent from the depths of hell to ruin us all. Go ahead and look, we'll wait...





In researching for this post, it was honestly virtually impossible to find anything of good substance that made a case FOR fitspo....which lead to some second-guessing of our own thoughts/feelings on the subject. You see,we both operate under the assumption that there is some good fitspo out there and that as originally created, it was made with good intention. Are we naive? Maybe so....but people could (and probably do) consider our Facebook, Twitter, and Instagram pages fitspo.

Could we get into a huge, lofty, philosophical argument on the dark side of fitspo? Sure. And we completely recognize that we sometime see things labeled as fitspo on social media, Pinterest, etc. and cringe. Things most could consider demeaning to women, memes insulting one fitness activity in favor of another (you know the "Zumba? Bitch, I Crossfit" one...), etc.

But, how about making a case for fitspo?

How about acknowledging that a lot of folks are visually motivated?

Can't there be all forms of fitspo? Not every person finds the same body type a goal, attainable, etc.



P.S. - they are all showing skin because they're all gorgeous and wanted to,
but fitspo doesn't have to be in revealing clothes. And we used all women
as example since most fitspo is geared to that sex.


And can one be one's own fitspo, i.e., getting back to when one felt the best/most healthy?

All in all, we think when used for good, fitspo can be a good, healthy thing! And as with most things....when used for evil, it has the potential to be seriously detrimental.

We are REALLY curious about your thoughts - please comment below!

In Health,

Lindsay and Tim

Thursday, September 18, 2014

Accepting Your Body Type

The "thigh gap" and the subsequent "anti-thigh gap" movements have brought to light some important information: one's thigh gap (or lack thereof) is mostly related 3 things: the structure of your pelvis, the width of your hips, and the size of your adductor (inner thigh) muscles. Seeing this in the blogosphere and social media helped me personally come to some realizations of my own regarding body type and realistic goals.

Let me explain: I (Lindsay) am of average height and athletic frame. Ever since the days of middle/high school sports physicals, if you just looked at my weight, you would assume I was overweight, but in reality, I carry a lot of muscle on my frame = density = weight! Fast-forward to adult life and I'm the girl who's BMI says I'm considerably overweight, borderline OBESE, but I'm a size 4-6. That's my body type! That is structurally how I'm built.

Current me. No filters!
So, much like the thigh gap debate - me trying to look like these tiny, petite "fitness" models on Pinterest is setting myself up for a losing battle. I'm built more like a Camille LeBlanc-Bazinet or an Erin Stern. SO - instead of fighting my genetics, I'm rolling with them!




We are all shaped differently (and that's a beautiful thing). And we can all ALWAYS make ourselves better - and we'll be most successful when we work with what we've got!

In Health,

Lindsay and Tim
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P.S. - we know some trolls are bound to make comments about comparisons - I find the women I mentioned above to be beautiful role models for health and fitness and I am inspired by them. If you are not, that's fine - troll somewhere else :)