Notes from the Barre – February 2016

This month is all about movement and eating nutritiously.   I recently did an interview with fitness coach, Nadia Murdock, http://www.nadiamurdockfit.com/meet-nadia/. She asked me a few questions that many of you ask me during trainings. I thought I would share with you my answers.

NMF: How do you train your mind and stay motivated?

CK:I like to tell myself “Eat pure, train strong, vibe thanks”. These three components keep me healthy and feeling at the top of my game. Eating in a way that nourishes my family and me while at the same time shows respect for the world around us. Train my body so that it is able to achieve full ranges of motion with optimal balance and agility. And be thankful for all that I have.

I feel so much better when I eat a clean diet of simple, fresh ingredients and exercise regularly. If I stray from this way of living too much I really feel it. My joints get achy, I can’t focus as well, and I feel just plain blah.

If I am traveling and get knocked off of my routine I really feel it. It goes back to the saying that your body is like a machine. If its not fueled properly or run regularly it won’t preform optimally.

Overall feeling good is my motivation. The more I move the stronger and more agile my movements are and the healthier I eat the better my body feels overall. When I feel good I am a happier, more patient mom, wife, instructor and… well… me.

I don’t eat 3 meals a day but instead eat healthy foods when I’m hungry. I have eliminated almost all pre-made/processed food items. I found that once I started eating with whole, fresh ingredients it was pretty easy. I eat full fat yogurt, cream in my coffee and cheese on occasion. There are so many simple to follow recipes today available online. From whipping up salad dressing for the week to throwing oats into my Vitamix to make oat flour for pancakes and cookies. I snack on olives and veggies with hummus (yep I cook the chickpeas not canned) and homemade yogurt in the crockpot making your own yogurt is so easy and tastes so much better you will wonder why you have been buying it all along. I have found with a little planning it is very doable. Even with 3 school age boys and 2 businesses to run I am able to manage making many things from scratch. I’m able to eat foods closer to their true forms. I look for in season local food products that help reduce my overall carbon footprint. I now personally know from farmers markets many of the farmers that grow the fruit and veggies that I buy and the dairy farmers that I get my milk and some meat from. If I have questions or requests they are there to discuss them directly. It really is a good feeling being more connected to and in control of what I consume and feed my family.

NMF: What are a few of your go-to healthy snacks/drinks that help keep you on the straight and narrow?

CK: My go to sweet snacks are dried cherries, cranberries and apricots. I also enjoy fresh chunks of coconut. Each week I open one or 2 coconuts and take out the meat. It’s an easy and satisfying snack to grab whenever I really crave something to chew on. I also drink lots of tea. Green tea, black tea, herbal tea, and even hot lemon water and honey. One of my favorite drinks before bed is Turmeric tea. It has fantastic anti-inflammatory properties. To make this soothing elixir I heat coconut milk, turmeric powder, cinnamon, black pepper and local honey. Wisk together, heat and enjoy.