Zombies!

At CrossFit the other day, one of the ladies was telling us about an app her husband had. 

He's a runner and enjoys outrunning Zombies ! 

Seems there is a very interesting app that lets you listen to your own playlist and in between songs it breaks in with news updates on the Zombie Apocalypse. Sounds really fun and almost makes me wish I was still a runner, almost. 

Check it out!

Whatever you can use to get you through your workout is a good thing. And if it makes it that much more fun, that's even better. 

Cauliflower Sauce

This recipe looks promising. I love mashed cauliflower instead of potatoes, so I'm guessing I will like this one as well. 

Cauliflower Sauce

Tastes like alfredo sauce with only 50 calories in 1/2 cup instead of 500 calories in 1/2 cup Alfredo

8 large cloves garlic, minced
2 tablespoons butter
5-6 cups cauliflower florets
6-7 cups vegetable broth or water
1 teaspoon salt (more to taste)
1/2 teaspoon pepper (more to taste)
1/2 cup milk (more to taste)
1 tablespoon Olive Oil

Garlic: Saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.

Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.

Puree: Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender.

Serve hot. If the sauce starts to look dry, add a few drops of water, milk, or olive oil.

10 Tips

I was reading this great list from Metabolic Effects, 64 Tips To Stay on a Healthy Lifestyle.
It got me to thinking about what my list might look like. 64 was a huge number so I just went with 10. 

So here are 10 tips we all can use to jump start something good!

1. Eat a breakfast that consists mostly of protein and a little bit of carbs and some healthy fat. If we have a heavy workout scheduled for the morning, add a little more carbs. 

2. Drink water! Try to drop as much of the sweet and artificial drinks as possible and just drink plain ol' H2O. (Sweet drinks can trigger cravings for sweet food and we all know about artificial sweeteners.)

3. Slow your roll! What is the hurry? Your body wasn't built in a day, so slow down and be patient with your fitness goals. 

4. Consistency is a great goal! Just keep plugging away. Being consistent over the long haul will translate to changes. I promise! 

5. Surround yourself with positivity. If you commiserate with folks that are negative Nellys, it will have an effect on you. Stack the cards in your favor when possible and take a chance that the positivity will rub off on you rather than the negativity. Here is a good article from Zen Habits that addresses this as well.

6. Be kind to yourself. As best as we can, stop the negative self talk. This one may take a long long time to grasp, but it is well worth the effort. Once you start to be your own cheerleader, you are the winner!

7.  Weights are our best friends. It is a straight up lie that women cannot and/or should not lift heavy weights. We will not get bulky and we will not hurt our lady parts. However you may discover a whole new level of awesome. 

8. Set down and make a plan. Start small and add to the plan every week or two. What's the quote, "If you fail to plan, you plan to fail." True story!

9. If it doesn't work, throw it out! If you are following someones plan and it doesn't work for you after 3 or 4 weeks, get rid of it or tweak it. Give it a fair honest-to-goodness try, but don't stick with something that may not be right for you. We are all different and you have to find your formula to success. 

10. Enjoy life now! Stop waiting until that magical nonexistent day when you are perfect and everyone around you is perfect and all the stars are alined to do those things you want to do. Perfection will never come this side of Heaven. It is a fairy tale. Live today while you have it and squeeze every bit of goodness out of it you can. You'll be surprised how your life can change when you stop waiting and start doing. 

So there we have it. Just a few of the things that I think can really help in changing many aspects of our lives not just fitness. We are more awesome than we know.

What kind of change could we enact if we just believed we could in the first place?

So what are some things that might be on your list?