Exploring New Studios: Surge Cycling

I am excited to bring back my exploring new studio posts now that I have the twin cities to explore! My first stop was at a spin studio very close to my new home called, Surge Cycling in Maple Grove, MN. Surge Cycling also has a second location in St. Louis Park, MN a little closer to Minneapolis for those living in the cities.

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My fiance, Justin and I were eager to get a good workout after too many days of moving chaos, so we searched around for a good spin class and ended up signing up for the 6 am Surge Jolt class at Surge Cycling. When we arrived the amazing instructor, Sarah, welcomed us, gave us a quick tour, and then showed us inside the studio room to get us set up on the bikes. Surge uses the new Keiser M3 Plus Indoor Cycle bikes, which I had never experienced before.  The bikes use magnetic resistance, offering a very smooth, quiet and effective ride. The class was 45 minutes long, filled with hill intervals and sprints, making for a very sweaty start to the day. The Surge studio goes basically dark and then the room quickly fills with colored lights  guiding the pace while the music gets loud and keeps you on beat.

Justin and I left drenched in sweat and were very excited to find such a great spin studio so close by! Surge definitely sets the bar high as I start exploring my way through the Twin Cities..

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stay tuned for more reviews and in the meantime check out Surge’s website for more information and their class schedule: http://surgecycling.com/

Diet Less & Live More

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It is officially fall! Fall is typically a time when most people get organized, back into routines, and create some new health goals. Today I am sharing ten tips to kick start your journey that doesn’t require dieting or counting calories; who wants to do that anyways?!

These tips focus on YOU, how you feel, and just simply making some smarter choices when it comes to food. Now remember, the biggest tip to cleaning up your eating habits is to aim for 90% clean food and 10% “cheat/unclean” food, but be happy if 80/20 is how it turns out some weeks too! You have to enjoy the little things in life, including some tailgating food and pumpkin beer with friends.

  1. Feed your soul with primary food. What is primary food? Primary food is your friends and family, physical activity, spirituality, and a satisfying caree. All of these things in life give you energy, think of them as food. A lack of primary food creates over-reliance on secondary, edible food.
  2. Drink water. Most people are chronically dehydrated and don’t even realize. Many people often mistake thirst for hunger. If you feel hungry between meals, drink a glass of water before giving into any cravings.
  3. Eat mainly plant-based diet. Plant foods are typically lower in fat and calories and higher in filling fiber than meat, dairy, and processed foods, while providing loads of essential nutrients.  Eat lots of fruits and vegetables!!
  4. Chew your food well. Digestion actually begins in the mouth; by thoroughly chewing your food, your body will better digest all of its important nutrients. This mindfulness will also allow you to slow down your eating. It takes about 20 minutes for your brain to register that it is full so by eating slower you might feel satisfied with less food.
  5. Eat real food. Avoid products with high-fructose corn syrup or a long list of unpronounceable ingredients. These foods are highly processed which means they are lacking the nutrients your body needs; essentially they are empty calories.
  6. Eat breakfast. Skipping meals causes your blood sugar levels to peak and dip, affecting your energy and moods. It can also cause overeating later on because you’re so hungry.
  7. Eat mindfully. Turn off the TV. Get away from the computer. Sit down and savor the food you are eating with no distractions!!
  8. Get moving. Do any type of physical activity every day. Find movement or exercise you enjoy.
  9. Sleep, rest and relax. When you are sleep-deprived or stressed, your body will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.
  10. Schedule fun time. Boredom and stress can lead to overeating; in order to avoid this make sure to take time to laugh and participate in activities that make you happy.

content via IIN (Institute for Integrative Nutrition)

Feel More Energized FAST

EASY Tips to Feel More Energized FAST

✨Be the type of energy that no matter where you go, you always add value to the spaces & lives around you.✨:

  • Reduce or (if possible) eliminate caffeine. Caffeine causes many ups and downs that include dehydration and blood sugar lows and highs, making mood swings more frequent.
  • Drink lots of water – Most of us are chronically dehydrated. Try to drink a glass of water before you go to sugar or caffeine and wait a few minutes to see what happens.
  • Eat tons of dark leafy green vegetables. Green is associated with spring, a time of renewal and refreshing. Greens are full of vitamins and nutrients and great for improving circulation, lifting the spirit, purifying the blood, and strengthening your immune system.
  • Use real sweets. Avoid sugar and chemical artificial sweeteners. Use natural sweeteners like maple syrup, brown rice syrup, and agave nectar. Eat sweet vegetables such as yams, carrots, and beets or fruit to curb sweet cravings.
  • Get Moving. Start with simple activities, like walking or yoga. As this becomes a routine increase the amount or type of exercise.
  • Get more SLEEP, rest and relaxation. When you are tired or stressed, your body will crave energy. These cravings are often a result of being sleep-deprived, going to bed late, and waking up early for months and years on end.
  • Evaluate the amount of animal food you eat. Eating too much meat, dairy, chicken, and eggs can lead to low energy. So can eating too little! Experiment and see what your body feels the best with.
  • Evaluate your close relationships to see if there are people who drain you of your energy. It doesn’t mean that they are bad, but it is good to notice who drains you and why. See if you can transform those relationships by communicating and/or setting boundaries. Don’t be afraid to distance yourself or end the relationship.
  • Take time for YOU. Find activities that restore your energy, such as a walk, a bath, a movie, or whatever you might enjoy and schedule some time with yourself to do these things!

content via IIN

Banana Bread: Paleo Friendly

What is better than some warm banana bread right out of the oven? Today I am sharing a new recipe I recently tested out for some delicious banana bread… it might just happen to be healthy version (of course) and paleo friendly! The recipe is very easy and takes minutes to prepare…

Paleo Banana Bread

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Ingredients:

3/4 cup of almond flour
1/4 cup of coconut flour
3/4 teaspoon of baking soda
3/4 teaspoon baking powder
1/2 teaspoon of kosher salt
1 teaspoon cinnamon
2 tablespoons melted coconut oil
2 large eggs
2 very ripe medium to large bananas, mashed
1/4 cup of honey
1 teaspoon pure vanilla extract
optional: chocolate chips, blueberries, walnuts/pecans

Directions:

  • Preheat oven to 375 degrees
  • Spray/line a small bread baking pan and/or muffin tins with coconut oil
  • Mix all the dry ingredients together in a large bowl
  • Add in the wet ingredients and mix well
  • Pour the batter into your baking pan/muffin tins
  • Top with crumbled walnuts (optional)
  • Bake in the over for 15 minutes or until golden brown 🙂