Wednesday, July 1st, 2015

My Post-Barre Class Ginger Green Smoothie

Ginger Green Smoothie for after Barre Class.

Ginger Green Smoothie for after Barre Class.

This smoothie was so tasty that I wanted to share the recipe with you.

I enjoyed all four cups of it after my first barre class. Holy smokes was that class tough. Have you ever done a barre class? My hips, thighs, calves, and butt were on fiyaaaa! It’s all good though. I’m interested in shapely legs and a strong core. This class should do the trick.

And, let’s be honest. If you want to look good naked (in the light, let’s say), then you have to exercise (at least when you’re in your 30s and up), especially if you’ve birthed babies. Sure, a great diet can make you look good in clothes, but exercise is essential to looking really good sans clothing.

Anyway, let’s not waste any more time. Here’s a great smoothie that takes barely a minute to make.

Ginger Green Smoothie

Yield 1 quart

  • 1 1/2 cups coconut water
  • 1/2 avocado, pitted and peeled
  • 1 cucumber, chopped
  • 1 stalk celery, chopped
  • 1 hefty knob ginger
  • pinch sea salt
Blend. Enjoy or pack it in a sassy cooler bag and take it with you to go. (I just love that bag. It’s the perfect size to fill with a big lunch or food for both Kamea and me.)


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Saturday, May 16th, 2015

Stop Neglecting Ourselves Now To Help Our Children (As Adults) in the Future.

by Kristen Suzanne in exercise, family, kamea, longevity, Meditation


Kamea and I having fun.

Kamea and I having fun.

I’m thinking about the strain we parents put on ourselves when we prioritize our children’s well-being so much that we neglect ourselves.

We forsake our own health. 

That doesn’t feel right to me. Isn’t that the wrong way to live?

I’m reminded of how airplane flights start with the following, “Put your mask on first so that you can better assist others.” Those seem like smart words by which to live.

However, the idea of putting children first is natural to many of us. But here’s the thing… if we neglect ourselves we can set ourselves up for illness in the future, when our kids are adults.

We harm our own health now because we “don’t have time” to care for ourselves properly, only to turn around and put the awful stress and strain on our children when they are adults and need to take care of us.

I know friends who are caring for their unwell elderly parents. It’s hard on my friends. Very hard.

It makes me wonder… if those ill parents had better managed their health (I know some didn’t know any better, but we do!), then would they be experiencing old age with more strength, and not depending on their kids to take care of them so much? Would they be less of a stress on my friends who care for them? I think so. 

This inspires me to care for myself and make it a priority. I take time to eat well, get quality rest, meditate, and exercise. It means making adjustments to my schedule so I get the needed “me time.” This will create a healthier future-me so I don’t put that stress on Kamea to care for me (when she’s an adult and I’m an old lady). I plan to live over 100 years after all. That said, when I reach 110, all bets are off. 

Plus, and this is a big plus… kids learn by example. How can I expect my daughter prioritize her own health and well being, if I’m not doing it myself?

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Friday, February 20th, 2015

I Didn’t Expect This From Yoga

My yoga mat… ready to help me get flexible. Ommm.

My yoga mat… ready to help me get flexible. Ommm.

Unexpectedly, yoga has given me confidence… in the way I move.

Some backstory: As I have gotten a little bit older, I have become more protective in the way I move. I frequently make sure that my posture is proper and I make sure that I’m not mindlessly bending in positions that could cause an injury. You know how it is… digging toys out from under couches or constantly picking stuff up off the floor. 

A couple times I have bent over to pick up a doll and I tweaked my back. The tweak made life miserable for days. I now squat when picking up things, but there are many times I find myself in weird positions cleaning or carrying things or digging around cupboards. Or this(!)… I find that when I am getting my daughter out of her car seat (or strapping her into it) and tightening that belt while I’m in an awkward twist, I can’t help but think I’m perfectly primed for a tweak.

I lived life in such a way that I was a little guarded in my movements. I figured it came with the territory of getting older.

But something unexpected happened…

Read More »

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Friday, January 23rd, 2015

Spin Class Kicks My Ass (and makes me hungry) But I Have Dreams of Fit n Sexy Legs

by Kristen Suzanne in exercise, Kristen Suzanne
Hello spin bike. We meet again.

Hello spin bike. We meet again.

We joined a great gym over the summer (2014), and when I looked at the fitness schedule of classes offered I saw a lot I wanted to take.

But. I was out of shape. Therefore, I created a plan of attack in how I would eventually make my way into classes. Simply this: I needed to be in shape before I took classes to be in shape. Makes perfect sense to me. I liken it to cleaning the house before the housekeeper comes – you know who you are.

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Thursday, August 25th, 2011

This Week’s Gym Workout

by Kristen Suzanne in exercise

Here is my workout this week. I’m doing a two day split and basically following a “front/back or push/pull” program.

Front/Push Workout (Monday and Thursday)
3 sets per item, in a circuit fashion for each set. That means that for #1 below, I did pushups and then leg extension for one set. Then, I repeated that two more times for a total of 3 sets before moving onto #2. I had minimal resting between sets.

1. Pushups / Leg extension
2. Dumbbell press on a ball / wall squat
3. Dumbbell fly on a ball / rubber band walk (this is to strengthen my hips, I put a band around ankles and do side steps along the track)
4. TRX triceps move / plank step ups with elbows and hands
5. Bench dips (feet elevated) / side(s) plank  and front plank

Back Workout (Tuesday and Friday)
1. TRX back row / walking lunge around the track
2. Back row machine / dumbbell deadlift
3. Shoulder raises / Kettle ball hip thrust
4. Hammer curls / jump squats
5. TRX biceps / roman chair for abs

Wednesday, Saturday, and Sunday are either resting, walking, or cardio.

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Friday, February 5th, 2010

Exercise Is Non-Negotiable! Fight Diabetes!

by Kristen Suzanne in exercise

I was watching Oprah’s show yesterday about diabetes. Man, that is scary stuff! I mean, I know it’s awful to have diabetes, but the statistics are a friggin’ growing nightmare! When are people going to wake up and realize that soda, donuts, and fried chicken are crap?! I’m grateful that I’m on a plan for life where the odds are that I’ll never even come close to getting that terrible disease… meanwhile, the cost of it is going to take our nation down if something doesn’t change, and for that, I’m miffed. Come on people! Let’s get this under control! It’s not rocket science… it’s simply eating delicious healthy food and moving our tooshies! Can you tell I’m a little fired up about this? 

One of the things I took away from Oprah’s show was the importance of exercise. True, I always knew this information, but I love watching things, reading information, and hearing aspects that continue to motivate and inspire me. When Bob Greene came on the scene he said two things that I loved:

  • Exercise is non-negotiable. There really isn’t much more to say about that statement because it says it all right there. But, I’ll elaborate on how this felt when I heard it. As far as I’m concerned, my vegan diet is non-negotiable. What I put in my mouth always has a purpose for the good. Well, exercise has the same effect if it’s put in the right perspective. Exercising isn’t new to me, and making it a priority has always been important. But, there are times where I have gone a couple weeks without doing it. I didn’t worry much during those times because I knew myself well enough to know that I’d get back into it. But, nonetheless, an “object at rest tends to stay at rest” and “an object in motion tends to stay in motion.” I want motion! Once I was given the OK to do some walking and exercise during my pregnancy, the role of it took on more meaning to me. I now had two goals: maintain a healthy pregnancy weight and build up stamina for labor. Not to mention that it would be healthy for the growing life inside me, too! I committed to 5 days a week of walking 2 miles each day. And, I’ve stuck to it. I love the habit it’s become. When I add the idea that it’s non-negotiable, well, it feels even more hardcore. 
  • Exercising 30 minutes a day can lower the risk of diabetes by 60%! Whoa! Did that statistic just rock your core as much as it did mine when I heard it? Like… wow! Bring that exercise ON! Again, there isn’t much I need to say about this because that awesome statement says it all! But… I will. We can’t just rely on food for health. Yes, it’s a HUGE part. But, it’s not the whole plan. You can’t be truly healthy if you’re not physically fit. The great thing is it’s so easy to get started because there is a magical force that takes over once you get going. You can literally start with a 10-minute walk once a day. Then, after a week or so, I bet you’ll want to do the 10-minute walk twice a day. We’re only talking 10 minutes! How easy is that? Once you start doing that every day, or maybe 5 days a week, you get excited and the momentum builds. Before you know it, you’re taking that 10-minute walk three times a day, pumping your arms and getting your heart rate up, and lowering your risk of diabetes by a whopping 60%. When I started my pregnancy walking, my midwife suggested one mile a day, four days a week. I did that for a week and quickly found that I wanted more. The next week I told myself that it would be 2 miles a day and I’d do it 5-6 days a week. It’s gloriously refreshing and I can’t imagine ever stopping.
Today’s exercise was fun! My normal 2-mile walk takes me 40-45 minutes. But today, I made it even better. I went on a hike that was easy in some parts and moderate in other parts. The time it took to complete was 65 minutes! Whoo hoo! That’s some awesome exercise. I felt (and still feel) fantastically full of life!

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Friday, May 15th, 2009

5 EASY Tips For Feeling Your Best!

by Kristen Suzanne in exercise

Write these down on post-it notes and place them around the house, in your car, and in your purse or wallet so they can serve as reminders.

1. Alkalize-2-Energize: Even though I’ve followed this principle for a long time, I think I first heard that particular phrase for it from Tony Robbins (he’s one of my favorites!). With Raw Vegan food, alkalizing can be easy peasy, but to kick it up a notch, I add plenty of fresh Plant Blood (green juice) and smoothies to my life. It can make ALL the difference in the world. Trust me!

2. Fresh Air and Sunshine: These are wonderfully therapeutic for both the mind and body. I get my vitamin D from the sun, and I make it a point to get fresh air every day (usually accomplished by taking my darling pooch for a quick walk). One of my favorite times for fresh air is late in the evening, where I concentrate on breathing in fresh air from a star-filled sky.

3. Rest Is Best: I can’t tell you enough how important it is to get your rest. It can be in the form of getting a good night’s sleep or making sure you take a little nap in the middle of the day. Complement this with loving things you can do for yourself such as taking a warm bath and lighting a candle, listening to relaxation music, or quieting your mind through meditation. And, if you’re exercising (especially lifting weights or other vigorous training) then your body really needs the rest to recuperate and rebuild.

4. Exercise: Yes, this is essential and, no, it doesn’t have to be a four letter word :) In order to consider myself truly healthy, I need to be physically fit. If exercise isn’t already a part of your routine, then NOW is the time to start. It’s easier than ever to sneak in a few minutes of exercise here and there into your day. Do them mini-batch style: 5-minutes of exercise, 5-times a day or 10-minutes 3-times a day. Set your cell phone to remind you throughout the day to get off your tush for a fast 5 or 10-minutes). You’ll be amazed at the magical momentum that takes over your mind, body and spirit… pushing you to do more and more. Whether it’s walking, jogging, lifting weights, swimming, jumping rope, rebounding, or dancing, I’m sure you’ll find something you love. Just get started, and before you know it, you’ll be doing more and more (and loving it!). Ehem…. disclaimer… Check with your physician before embarking on an exercise routine.

5. Don’t Eat Before You Sleep: Stop eating at least three hours before you go to bed. It supports getting a restful sleep (#3 above) and can greatly aid in weight loss if you’re trying to lose some pounds. It’s easy. Just pick the time you’ll go to bed and set a reminder on your cell phone to stop eating at least three hours before that. If you do have to eat before going to bed, try to pick something that is light and easy to digest.

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Wednesday, February 4th, 2009

My Interview with Revvell of Rawkin Radio

by Kristen Suzanne in exercise, kids, Kristen Suzanne

I had a fun interview with Revvell of Rawkin Radio, which is now available here.

Just a few of the things we chatted about…

~my bodybuilding experience and how I found vegan and then Raw
~tips for eating Raw in the winter

~getting kids and family into Raw

… are they important? who should take them?
and my latest endeavor
~changing one’s mindset

~digestion (poop is important!)

and more!


Oh! And if you haven’t entered for your chance to win the Lexen Healthy Juicer, you can do so here.

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Monday, May 19th, 2008

Today’s Raw Vegan Food (Banana Splits!) & Exercise

by Kristen Suzanne in exercise

Today’s Raw Food Plan:

1 quart Plant Blood
3 cups watermelon
1 quart Plant Blood
4 cups watermelon
Large spinach salad with Fat Free Strawberry Ginger Dressing
Raw Vegan Banana Split (YUM!)

We’re going to the gym tonight, and I’m planning to work out my chest and triceps, as well as doing some cardio (the treadmill is calling my name).
Daily Conversation Question:
Would you rather live by the beach or in the mountains?

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Friday, May 16th, 2008

Juicing Sprouts Gives Me Extra Energy

by Kristen Suzanne in exercise, green juice

Today’s juice is definitely kick-ass as far as nutrients go because I filled it with home-grown fresh sprouts. I’m feeling extra energized and strong after drinking just 1/2 a glass, and looking forward to going to the gym later this afternoon to work off some of this energy…and, speaking of working out, I received a great question on my blog yesterday about my feelings toward muscle /physical fitness in comparing my pre-raw-vegan days to now (Extra-High-Raw, All-Vegan). I plan on addressing this in a post in the next few days, because I do have some thoughts to share.

Sproutin’ Kick Ass Green Juice
Yield 2 quarts

2 cups water
4 cups sprouts
juice of 2 lemons
juice of 2 oranges
5 big radishes
2 golden delicious apples
1 bunch parsley
1 bunch celery
1 cucumber

Blend all of the ingredients (might take two batches in the blender to get it all done) and strain into a large bowl using a nutmilk bag.

Today’s workout
Legs (3 straight sets, 15 reps)
Walking lunges with dumbbells
Single leg squat with dumbbells
Wall sit (60 seconds in length, 3X, with 60 second rest between sets)

Nice long walk to stretch my leg muscles

Daily Conversation Question:
Who would you like to trade places with for one month?

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