Thursday Thoughts: Super Foods!

8:58 PM Remy Maguire - Manifest the Best 0 Comments

These foods aren’t just any old food – their Super Foods! Super foods stand out from the crowd by packing a whole lotta nutritional punch for a small caloric cost. Super foods are natures finest in flavor, easy to eat and provide your body with essential nutrients and anti-oxidants. When trying to keep a clean, healthy diet, lose weight, and have more energy everyday – super foods are the way to go. Here are 6 of my favorites and some yummy ways to use them…
1. Greek Yogurt: Since discovering this rich and creamy version of yogurt I don’t think I’ll ever go back to the old stuff, unless it’s the frozen kind☺ I use non-fat Greek yogurt to whip up think and frothy smoothies. You can also use it in place of heavy or artificial sour cream for fajitas, potatoes and salad dressings. Mix with real cocoa powder and freeze for 10 minutes, top with berries, another super food for a special treat!
2. Beans: The musical fruit is good for your heart! And beans are a great source of filling fiber. Toss in with scrambled eggs, serve instead of meat in tacos, or add to salads. There are even recipes that use black beans in brownies to lower the fat – check it out! My favorite summer salad is a mix of black beans, shredded kale, sliced red onion and carrots tossed with olive oil, cumin and lime juice.
3. Salmon: Salmon is a special fish because of its high content of Omega-3 fatty acids. Omega-3s are important for heart and brain heath. Omega-3’s have been shown to reduce inflammation in the body and inhibit thickening of the arteries. Making sure to get plenty of these healthy fats can also ward off depression, cardiovascular disease and Type 2 diabetes. Flaxseeds, walnuts and sardines are other good sources of Omega-3’s.
4. Sweet Potatoes: These dark orange veggies are a delicious way to get Vitamin A, calcium and potassium in your diet. They make a great side dish mashed or baked. Slice thin and layer to make a ‘crust’ for quiches. Much better for us than white potatoes, like pumpkin, carrots and orange bell peppers, sweet potatoes don’t need any added ingredients to taste sweet and yummy.
5. Berries: Blueberries, raspberries, and strawberries are among the very best source of antioxidants. Sweet and satisfying, berries contain fiber and flavor that can ward off sugar cravings and spikes in blood sugar. Add them to oats, yogurt, muffins, cereal and salads. Now is a great time to stock up and freeze for later in the year.
6. Broccoli: One of favorite green veggies, broccoli is an excellent source of calcium, vitamin A, C and K. Broccoli is super versatile and works as a side dish or fiber –rich filler for stir-fry, egg dishes and soups. Cut the calories and fat content of pasta and grain dishes by adding broccoli steamed, grilled, raw or roasted.
You can enjoy these super foods and know that you are giving your body nature’s very best! Enjoy and have a wonderful and healthy holiday weekend!

First Fresh Salsa

8:46 PM Remy Maguire - Manifest the Best 0 Comments

I made this Peach Tomato Salsa tonight and served it over baked sockeye salmon. I adapted the recipe from something I tasted recently and something I read. It went wonderfully with the fish and a side of couscous and asparagus spears.

Recipe: Peach Tomato Salsa Ranchera
Ingredients
3 ripe peaches,thoroughly rinsed,pitted and diced
3 plum red ripe tomatoes,cored and halved
1/2 cup shallots ,finely chopped or minced
1 clove garlic,finely chopped
1 tablespoons. lemon juice
2 tablespoon apple cider vinegar
3 jalapeno peppers or Serrano peppers ,seeded and halved(Use 2 for medium heat)
1 teaspoon ground cumin
1 tablespoon cilantro, chopped
1 tablespoons Extra virgin olive oil
1/2 teaspoon fresh ground black pepper
1/2 teaspoon salt

Method
Lay the tomatoes and peppers on a baking sheet,cut side down.Set in the preheated oven at 35F oven and let bake for 15-10 minutes until slightly charred at the top.Transfer in a blender and puree.

Heat the oil in a large heavy skillet,add the garlic and shallots,saute for a minute.Add the cumin,peaches and cilantro,cover and cook another 3-4 minutes just until peaches are little soft but not mushy.Stir in blended tomato and pepper mixture,let warm up.Stir in the vinegar,lemon juice,season with salt and pepper.

The Test.

3:24 PM Remy Maguire - Manifest the Best 1 Comments

Kim, Spencer and I arrived in Corvalis Saturday afternoon with a car full of gear, anticipation and laughter. Tomorrow I would set off on my first 50 mile mountain bike race. The course would consist of climb after steep climb followed by brief and often complicated downhill sections. This isn't a race, we all agreed, in the first of several efforts to calm our nerves. It’s a ride. I mean, come on, how could we possibly prepare for 50 miles at race pace!?

We quickly found our way to a trail in town to spin our legs and get our heads in the game. As we piled out of the truck I quickly realized I'd left my helmet at home in the rush and commotion of packing up. Ok. Ok. Calm. After a couple quick phone calls we have the pick up of a friends spare planned for race morning. Can't sweat it now. It's been a crazy few days anyway and this event seems par for the course. In fact, I'm taking it as another sign that the race will go better than feared - it has to!

I decided on the restaurant for us that night. We were the only patrons in the restaurant – maybe a bad sign, but we took it as a good one. The waiter was quite candid describing the menu, "Oh the tuna is kinda small for the price, and the scallops are too pricey." I wanted the tuna, so I ordered the tuna. Guess I should have listened to the fella. Fishy and small! After little debate I sent it back and ordered another round while we waited. Two drinks before a race! I'm going with good sign again! We laughed and joked and team "Ninja, Black OPs, Goos" came together.

We were up at 6 AM, greeted by a steady rain we did not expect and did not relish. As we lined up for the start, it was still raining. This sucks, I said to myself, an opinion shared by many other riders. I had a number of opinions at the time – I don't want to do this; I can't do this; 50 miles! In the rain!? Cold, wet, yuck! I was not happy.
And then we were off! My legs felt surprisingly good. “Hey! Is that the sun!!!???” I thought as I eased my way up the first short climb. I slip my arm warmers off as a smile creeps across my face. "This is ridiculous. And this might be fun!"
There were seven ascents that came on quickly and went on and on and on. Even after finally reaching the top there was little time to recover. Each never-ending climb turned directly into a menacing descent. After almost four hours of grueling climbing, I knew one thing for certain. “I'm never doing this again!”
At the halfway point, I pulled my weary body off the bike and began wolfing down my sandwich. Time spent eating was time off the course so I ate as I walked into the woods to multitask so to speak. When I returned, my teammate had refilled my water bottle and raised my seat post as I’d urgently requested. She looked at me with an expectant grin. I could tell she was ready to go. "Um, can I finish this sandwich?" I asked, still somewhat delirious. "Yes,” she replied. Other cyclists began to roll by to start their second lap. We both noticed; she hardly needed to add “… or podium. Go get those girls.”
I pushed off, but this time, refueled by food and the short break, faster than the first time. And that was when I clicked into some new mental place. Now it was a race.

Every hill that had tormented me, tearing at my lungs and burning my knees and thighs, rose before me and retreated behind me, but this time less noticed. Even when I walked to give my legs a break, I forced myself to run. “Keep going!” I commanded myself. “Keep pushing,” I called out loud to myself and any other racer around. We were all in this thing together. But as I saw others stop or fall behind I knew I had something left to give. There was no way I was going to cross the finish line without leaving it all on the trail.
I finished well ahead of my goal of seven hours, second place in a field of 12 Category 2 women. In one twenty-four hour period, I went from "This is ridiculous! I'm never, no way, ever, ever doing this again!" to "Huh, that wasn't so bad. When's the next race?"
I don’t know how that happened but a week later, looking back, I have a pretty good idea. Whatever came up, I never lost focus on my vision for more than a moment. Everything – the forgotten helmet, the bad fish, the second drink, the rain at the start – I took as a sign of better things to come. Each became a bump that passed as soon as I noticed it and let it go. When it was time to race, like a meditation, I kept my thoughts in the moment. I can’t tell you everything that happened on the ride because the thoughts raced just like I did and never lingered long enough to be remembered or take over.
What was a grueling challenge in my head on Saturday became one pedal stroke after another on the race course. All that stuff beforehand I left behind. I see now it was all a meditation. And that is as it should be. Racing is now.



Lots of Thanks to my team mates for a wildly fun and successful race. To my pit crew and coach at home - you were with me at every turn. And special thanks to Doug, my inspiring client and editor for getting my vision even when I can't see it straight.

DIY Bootcamp

9:29 PM Remy Maguire - Manifest the Best 2 Comments

Thursday Thoughts:

Yes! It's officially summertime! Time to get outside and play! (And time to break out the shorts and tank tops:)

Summer can also a very crazy, hectic, busy time of year. Maybe the kids are home from school and you've got vacations planned or out-of-towners staying at your place. How can you possibly keep up with your workouts with everything else going on?! You can. Trust me. But you may have to be inventive. Here's a Do-it-yourself bootcamp routine I use every few days in the summer when I need a kick butt workout in a short amount of time and the treadmill and weight room seem less appealing.

Start with a 3-5 minute run/jog/walk. If you're stuck in a hotel you can jog in place.
Next...Do 45 seconds of each exercise take a 15 second break in between

1. Squats: Keep knees apart and sit way back, lean forward slightly, getting as low as you can with good form. Stand tall and squeeze your buns. Repeat.

2. Push-ups. Keep hands wider than shoulder width apart. Get chest low to ground and push back up. Do this on knees or toes.

3. Bicycle Crunches. Lie on your back and support your head with your hands. Reach left elbow to right knee and extend the left leg. Keep upper body lifted and feet 6 inches off the ground. Switch from side to side.

4. Mountain Climbers. From a pushup position, quickly alternate bringing your knees toward your chest.

5. Traveling lunges. Step forward with one foot, bend knee to 90 degrees while bending back knee toward the ground. Step forward with back leg to move ahead

6. Tricep Push-ups. In pushup position bring hands close together, almost side by side. Bend elbows outward and back to work backs of arms.

7. V-up crunches. Lying on your back, keep legs as straight as possible and lift legs off ground while also lifting upper body in a crunch. Lower and repeat.

8. Jumping Jacks. You know this one! Jump up and reach arms over head while kicking legs out. Repeat!

Jog for another 3-5 mins and repeat the whole circuit. You can do this as many times in a row as you can squeeze into your busy schedule.

This routine will keep your heart-rate up while also building muscle and burning tons of calories!

And it's FUN!

Happy Summer.

Thursday Thoughts (A week late!)

9:28 PM Remy Maguire - Manifest the Best 0 Comments

Happy Thursday Everyone!

With summer fast, and finally, approaching you'll notice a lot more flyers and posters for outdoor races around town. You can choose from 5k Fun Runs to Triathlons, 10ks and longer endurance races. Run with your dogs, run in costume, run and drink beer! There's a run for everyone! So, why on earth would you want to do something like that?!? Here are five reasons to race this season.

1. Because you CAN. You've been coming to the gym and logging hour long cardio workouts 3 days a week. A 5k won't even take you that long! What have you been hitting that treadmill for anyway? Your legs are strong from lifting weights and doing Zumba why not give them a run for their money. I am continually grateful that I am able to workout hard, to push my body and test my limits. I run because I can and when I'm done it feels so good.

2. It'll keep you MOTIVATED. Have you noticed you've been skipping workouts and sleeping in more lately? You may plan to get outside more now that the weather is nicer and have taken more days of from the gym. If you let this go on and don't actually get out to exercise you may end up losing motivation and fitness over the summer months. By sprinkling in a couple races over the next few months or choosing one big challenge (and registering now) you'll have a goal to work toward. Develop a training plan and you'll have a guaranteed summer routine.

3. To do GOOD. Many runs and races are organized to benefit non-profits and local charities. Races have become fun and effective ways to raise money and awareness for important causes and as community events. While doing your body good you can do your soul some good too by knowing you are helping out.

4. You need a killer WORKOUT. By trying something new you are challenging your body in a new way. By tackling a race like a totally doable 5k (3.1miles) you can push the pace and burn tons of calories! Our bodies become very accustomed to what we throw at them in the gym and on the road. Step up your calorie burn by registering for a race and pushing yourself. If you are a regular walker or jogger being in a race may just give you extra burst to push those legs to the next level. The adrenaline and excitement you feel surrounded by hundreds of speed people will give you a mood boost that can last for days or more!

5. You want to go BIG. Maybe you already signed up for something big this year like your first marathon or triathlon. Races are a wild animal and it can be good to go through the first time jitters with out too much pressure. Registering for a few smaller events like 5 and 10ks you can set yourself up with a highly effective training plan. By running these quicker races you can push the pace and gauge what you need to do to reach your bigger goals. Setting smaller bite-sized goals allows you to feel success that will keep you motivated to reach for more.

Check out the upcoming Summer Solstice 3 or 6 miler coming up Saturday, June 25th at 6pm by following the link below.
http://www.nwpersonaltraining.com/subs/events/event_details.php?event_id=140
This race is perfect for newbies and experienced racers. And you can wear a costume! Fun!

Want to learn to run faster? Here's information on our Speed Training Clinic
http://www.nwpersonaltraining.com/subs/events/event_details.php?event_id=167

And you can register for my personal favorite: the Girlfriends and Dudes sprint Triathlon in July!!
http://www.nwpersonaltraining.com/subs/events/event_details.php?event_id=141

PS> There are still several weeks to train for the triathlon and we'll be doing mini-tri for the follow Saturdays to be sure everyone is ready to finish the race! If you want to join the tri-club for any of these sessions call the club at 503-287-0655 or shoot me an email for more information.

You can do it! Whatever it is you want to do...you CAN do it!

The Test of Endurance

12:58 PM Remy Maguire - Manifest the Best 0 Comments

I can't believe this is what I am about to ride. Packing up the car and heading with two friends down to Blodgett, OR for my very first 50 mile cross country mountain bike race. Should I even call it a race?!?! Having never done anything this long before, or crazy (no training), I can only imagine what to expect. Imagining my race ahead of time is a critical component to my preparation. If I can mental see myself through the trees, over the logs, up the hills and through the finish I can also put a smile of my face and a medal in my hand. 'Seeing' things ahead of time takes some of the edge off. Even if I'm basically making things up as I go along. For several nights before the race I'll ride the course in my mind. This one takes a lot longer! I've fallen asleep before the finish line twice!!! Finally got through it all last night and I felt great! I can't believe I just rode that fast for 50 miles. I can't quite read the results board - is that a 1st or a 4th? did I finish in 6hr:59min or 6hr:39min? Doesn't matter right now. I figured out how to pace myself and push myself at the same time. I'm done. I'm smiling. Will I do it again? Let's go see!!

Back to Basics

6:40 AM Remy Maguire - Manifest the Best 0 Comments

Here's the latest edition of my weekly e-newsletter. If you would like to be on my mailing list send me a message at remymaguire@gmail.com and I'll send you the past 5 editions and you'll receive Thursday's Thoughts once weekly to keep you informed, motivated and excited (I hope) about health and fitness!


Back to Basics: Thursdays Thoughts Ed. 6

Exercising, eating well and taking care of ourselves isn't a sometimes thing it's an all the time thing. Carving out time from our busy lives to get to the gym and being mindful about the calories we choose to eat isn't called a 'diet' it's called healthy living. Taking time to rest and enjoying vacations and dessert is part of that good life. Whether you are trying to lose weight or just maintain the weight you are requires some attention to the details. Research shows that people who plan ahead, both meals and fitness, set regular goals for themselves and pay attention to how much the eat, drink and move live longer, fitter and happier lives.

Different techniques work for different people. There are high-tech and low-tech ways to track your plans. It's importand to find something that's easy and works for you.

Goal Setting: Setting goals that are specific, measurable, attainable, realistic and time based prove to provide the most effective guidelines for success. These goals and can be big, little, short-term or long-term. For example: This month my goals are...
-Avoid all prepared or packaged foods other than the twice weekly protein bars I eat while busy at work.
-Focus on most needed triathlon training by swimming 1x/week and running 2x/week
-Get outdoors and camp one weekend.
-Write a personal blog entry twice in June.

Keep Track: Write it all down. You can't change what you don't know. It's important to be aware of what you are doing (or not doing) to reach your goals. I use livestrong.com to track my calories. I plan meals out on Sunday night and make a grocery list for the week. I write on my calendar (in pencil) my workout plan for the week. Then I go back and record what I did, how I felt, how hard I worked and how many calories I burned each day.

Plan ahead: The previous two tips suggest the importance of this task. I love looking through cooking mags and websites on Sunday night to come up with 1 new recipe to try during the week. I often eat the same breakfast and lunches with some variety depending on what is in season. I also prepare for planned dinners out by checking out the restaurants menu on line or adding an extra workout if I know it's going to be a big meal out. Most importantly, I think, I keep my gym bag, purse and even car stocked with small baggies of nuts, protein bars, apple and oranges just in case!

Mind your portions: We almost all suffer from portion distortion. When cooking at home and following a recipe divid the appropriate portions out for your meal and immediately zip lock up the rest for another meal (not an hour later:). Grab a take home box for leftovers when dining out. Don't worry, it won't go to waste. And if you end up leaving something on plate that's ok too. And I promise there will always be more chocolate chip cookies.

Move, move, move: Go ahead, do it now. Stand up, sit down, shake, shake, shake. We all know exercise makes weight loss easier. It is also critical to keeping a healthy and happy heart, lungs and brain. By adding periodic, random bursts of unplanned movement during the day we can avoid stiffness and soreness, rev up our energy and burn a few extra calories to compensate for the Reeses peanut butter cut we ate and forgot to write down.

Here's to the best you! Have a great weekend!